- Category
- Standing
- Level
- beginner
- Hold
- 5–10 breaths
- Type
- Asana
- Breath
- Inhale to lengthen the spine, exhale to fold deeper.
Standing Forward Fold
Uttanasana — "intense stretch posture"
Also known as: Forward Bend
Hinge at the hips and let your upper body hang. This everyday fold stretches the whole back of the body and gives the neck and shoulders a break.
Step by step
- 1Stand with your feet hip-width apart, hands on your hips.
- 2On an exhale, hinge at your hips and fold your torso over your legs.
- 3Bend your knees as much as you need to keep your lower back long.
- 4Let your head hang heavy and rest your hands on the floor, your shins, or blocks.
- 5Press evenly through your feet and shift your weight slightly toward the balls of the feet.
- 6With each exhale, soften a little deeper without forcing.
Benefits
- ✓ Stretches the hamstrings, calves, and back
- ✓ Releases tension in the neck and shoulders
- ✓ Calms and settles the nervous system
- ✓ Transitions smoothly between standing poses in flows
Make it yours
- · Rest your hands on blocks to bring the floor closer.
- · Keep a generous bend in the knees so your chest can rest on your thighs.
- · Hold opposite elbows and sway gently for a softer, ragdoll version.
Take care
- Come up slowly, or skip deep folds, if you have low blood pressure or get lightheaded.
- Keep the knees well bent and the spine long if you have a lower-back injury.
This is general practice guidance, not medical advice. If something hurts, ease out of it.
Practiced in
Props that help here
- Manduka PRO — The buy-it-once option — dense, stable, famously durable. Heavy, so it lives at home, which is where practice happens anyway. find one
- Liforme Original — The grippiest mat we've used, with alignment markers that genuinely help beginners place hands and feet. Priciest of the three. find one
Affiliate links — we may earn a commission at no cost to you. All gear recommendations