Standing Forward Fold
Uttanasana is an intense stretch for the back of the legs that also feels quieting. Bend the knees freely — the fold should come from the hips, not a rounded back.
- Level
- Beginner
- Family
- Forward fold
- Hold
- 5–10 breaths
- Works
- Hamstrings, calves, back
- Hinge from the hips
- Belly to thighs, knees soft
- Head heavy
Step by step
How to do Standing Forward Fold
Begin Stand in Mountain Pose, feet hip-width apart.
- 01
Stand with feet hip-width apart, hands on hips.
- 02
Exhale and hinge forward from the hip creases, keeping the spine long.
- 03
Bend the knees as much as needed to let the belly rest toward the thighs.
- 04
Let the head and neck hang heavy.
- 05
Place hands on the floor, blocks or shins, or hold opposite elbows.
- 06
Shift weight slightly toward the balls of the feet.
- ↩
Coming out. Bend the knees, bring hands to hips and rise with a long spine on an inhale.
Breath
Let each exhale soften you deeper into the fold.
Focus
Hamstring release and calm
Why practise it
Stretches hamstrings and calves, releases the spine and is traditionally considered calming.
Alignment & cues
Hips over heels; fold from the hips; neck relaxed.
Teacher’s cues
- “Hinge from the hips”
- “Belly to thighs, knees soft”
- “Head heavy”
Common mistakes
Locking the knees and rounding the lower back to reach the floor.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Generous knee bend; hands on blocks; ragdoll by holding opposite elbows.
Variations
- Ragdoll
- Gorilla (hands under feet)
Props
- Blocks under hands
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Prepare with
This pose
Follow with
Practise with care
Safety
Rise slowly to avoid dizziness. Keep knees bent with back issues; avoid deep folding with glaucoma or uncontrolled blood pressure.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
Part of the classical Sun Salutation; ut means intense, tan to stretch.
Questions
Why do I feel dizzy coming out of a forward fold?
Blood pressure shifts when the head moves from below to above the heart. Rise slowly with bent knees.
