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
- Hold
- 5–10 breaths
- Focus
- Hamstring release and calm
- Steps
- 6 cues · ~1 min
- Hinge from the hips
- Belly to thighs, knees soft
- Head heavy
Step by step
How to do Standing Forward Fold
StartStand in Mountain Pose, feet hip-width apart.
- 1
Stand with feet hip-width apart, hands on hips.
- 2
Exhale and hinge forward from the hip creases, keeping the spine long.
- 3
Bend the knees as much as needed to let the belly rest toward the thighs.
- 4
Let the head and neck hang heavy.
- 5
Place hands on the floor, blocks or shins, or hold opposite elbows.
- 6
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 & common mistakes
Aim for Hips over heels; fold from the hips; neck relaxed.
Teacher’s cues
- “Hinge from the hips”
- “Belly to thighs, knees soft”
- “Head heavy”
Watch out for
Locking the knees and rounding the lower back to reach the floor.
Make it yours
Easier, harder, supported
Generous knee bend; hands on blocks; ragdoll by holding opposite elbows.
- Ragdoll
- Gorilla (hands under feet)
- Blocks under hands
In a sequence
Where it fits in a flow
BeforeMountain Pose
BeforeDownward-Facing Dog
This poseStanding Forward Fold
AfterHalf Forward Fold
AfterChair Pose- AfterMountain Pose
Good to know
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.
Part of the classical Sun Salutation; ut means intense, tan to stretch.
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon
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