Standing Forward Fold

Bend your knees

Touching the floor is not the point of a forward fold. The fold should come from the hips, with the belly moving towards the thighs. Locking the knees with tight hamstrings forces the lower back to round instead, which is where people feel strain. Bend the knees as much as you need, rest the belly on the thighs, and let the head hang heavy. The legs can straighten gradually over time.

How to do Uttanasana

• Stand in Mountain Pose with the feet hip-width apart
• Place the hands on the hips, inhale to lengthen and exhale to hinge forward from the hips
• Let the hands come to the shins, blocks or the floor, knees bent as needed
• Shift the weight slightly forward towards the balls of the feet so the hips stay over the heels
• Relax the neck and breathe for 5 to 10 breaths

Variations

• Ragdoll: hold the opposite elbows and sway gently from side to side
• Hands on blocks: brings the floor closer for tight hamstrings
• Half Forward Fold: lift halfway with a flat back, hands on the shins
• Gorilla Pose (Padahastasana): slide the hands under the feet, palms up
• Wide-Legged Forward Fold: take the feet wide for more inner-thigh stretch

Coming up without dizziness

Bend the knees, bring the hands to the hips and roll up slowly with the head coming up last, or rise with a flat back. Pause in standing for a breath or two. If you have low blood pressure, glaucoma or uncontrolled high blood pressure, keep the head higher than the heart, with hands on blocks or a chair, and avoid long holds.