Benefits of Utangan
Discover the unique health benefits of Utangan (inversion therapy), including relief from back pain and spinal compression, improved blood circulation, stress reduction, enhanced flexibility and posture, and potential relief for herniated discs and sciatica. Learn how this ancient practice can improve your overall well-being.
Written by Dr. Dhankecha Mayank Dineshbhai
Reviewed by Dr. J T Hema Pratima MBBS
Last updated on 17th Sep, 2025
Introduction
If you've heard about Utangan and are curious about its benefits, you're in the right place! Utangan (also known as "hanging therapy" or "inversion therapy") is a practice where a person hangs upside down or at an inverted angle to relieve back pain, improve circulation, and promote relaxation.
In this article, we’ll explore how Utangan works, its potential health benefits, and how you can try it safely.
What is Utangan?
Utangan involves suspending yourself in an inverted position using special equipment like inversion tables, gravity boots, or yoga swings. The idea is to use gravity to decompress the spine, ease muscle tension, and enhance blood flow.
This technique has roots in yoga (such as the Sirsasana or headstand) and has gained popularity as a natural way to relieve back pain and improve posture.
Health Benefits of Utangan
Health benefits utangan are as follows:
Relieves Back Pain and Spinal Compression: Utangan decompresses the spine, stretching it to reduce pressure on discs and nerves, offering relief from back pain and sciatica.
Improves Blood Circulation: Inversion enhances blood flow to the brain and upper body, reducing leg swelling, boosting oxygen supply, and improving mental clarity.
Reduces Stress and Promotes Relaxation: The gentle stretch and altered body position help release muscle tension, fostering relaxation and reducing stress and anxiety.
Enhances Flexibility and Posture: Regular inversion stretches the spine and muscles, improving overall flexibility and naturally correcting posture.
May Help with Herniated Discs and Sciatica: By decompressing the spine, Utangan can alleviate pressure on pinched nerves, though medical consultation is advised for severe disc issues.
Consult Top Ayurvedic Practitioner
Who Should Avoid Utangan?
While Utangan has many benefits, it’s not suitable for everyone. Avoid inversion therapy if you have:
High blood pressure
Glaucoma or eye pressure issues
Heart conditions
Pregnancy
Recent fractures or severe osteoporosis
Always check with a doctor before trying Utangan, especially if you have any medical concerns.
How to Practice Utangan Safely
If you're new to inversion therapy, follow these tips:
Start Slowly: Begin with a slight tilt (15-30 degrees) and gradually increase the inversion angle as your body adapts.
Use Proper Equipment: Invest in a quality inversion table or get expert guidance; limit initial hang time to 30 seconds to 2 minutes.
Listen to Your Body: Immediately return upright if you feel dizzy, nauseous, or uncomfortable; never force a full inversion.
Combine with Stretching and Exercise: Enhance results by pairing inversion with gentle stretching, yoga, and core strengthening.
Alternative Ways to Get Similar Benefits
If Utangan isn’t for you, try these alternatives:
Yoga poses (Child’s Pose, CatCow, LegsUptheWall)
Gentle spinal decompression exercises
Swimming or floating in water (reduces spinal pressure)
When to See a Doctor
If you experience the following then it’s best to consult a spine specialist or physiotherapist:
Severe or worsening back pain
Numbness or tingling in limbs
Dizziness or vision changes after inversion
Conclusion
Utangan can be a helpful, natural way to relieve back pain, improve circulation, and relax the body. However, it’s important to practice it safely and consult a doctor if you have any health concerns. If you'd like personalized advice on spinal health or pain management, you can book a consultation with an Apollo24|7 specialist for expert guidance.
Stay healthy and take care of your spine—it’s the backbone of your wellbeing!
Consult Top Ayurvedic Practitioner
Consult Top Ayurvedic Practitioner
Dr. Khanisri Singapanga
Ayurveda Practitioner
14 Years • BAMS, MD Ayurveda
Hyderabad
AyushNidhi Ayurvedic Hospital Panchakarma - Piles -Infertility Center, Hyderabad
(25+ Patients)
Dr. Vinay Bansal
Ayurveda Practitioner
28 Years • BAMS, MD(AM)
Ajit Singh Nagar
Chronic disease treatment with Ayurveda Panchkarma, Ajit Singh Nagar
Dr. Sasanka Chowdhury
Ayurveda Practitioner
13 Years • BAMS
Kolkata
Sriveda, Kolkata
Dr. Chandan Kumar Yadav
Ayurveda Practitioner
8 Years • BAMS
West Bengal
sriveda, West Bengal
Dr Sankha Subhro Ghosh
Ayurveda Practitioner
10 Years • BAMS, MD Ayurveda-Kriya Shareera
Kolkata
Brahma Ayurveda (Ayurvedic Consortium), Kolkata
Consult Top Ayurvedic Practitioner
Dr. Khanisri Singapanga
Ayurveda Practitioner
14 Years • BAMS, MD Ayurveda
Hyderabad
AyushNidhi Ayurvedic Hospital Panchakarma - Piles -Infertility Center, Hyderabad
(25+ Patients)
Dr. Vinay Bansal
Ayurveda Practitioner
28 Years • BAMS, MD(AM)
Ajit Singh Nagar
Chronic disease treatment with Ayurveda Panchkarma, Ajit Singh Nagar
Dr. Sasanka Chowdhury
Ayurveda Practitioner
13 Years • BAMS
Kolkata
Sriveda, Kolkata
Dr. Chandan Kumar Yadav
Ayurveda Practitioner
8 Years • BAMS
West Bengal
sriveda, West Bengal
Dr Sankha Subhro Ghosh
Ayurveda Practitioner
10 Years • BAMS, MD Ayurveda-Kriya Shareera
Kolkata
Brahma Ayurveda (Ayurvedic Consortium), Kolkata
.webp)
