Bound Forward Fold
Baddha Uttanasana
About This Pose
Bound Forward Fold (Baddha Uttanasana) combines the hamstring stretch of Uttanasana with a shoulder opener by interlacing the fingers behind the back. As you fold forward, the bound arms lift overhead, creating an intense stretch across the chest and shoulders while the legs and back body receive the traditional forward fold benefits. This combination makes the pose efficient for addressing multiple areas of tightness common in modern bodies—tight hamstrings from sitting, tight shoulders from computer work, and closed chest from forward posture. The bound position also encourages deeper engagement of the upper back muscles.
Step-by-Step Instructions
- 1
Stand in Mountain Pose
- 2
Interlace fingers behind your back
- 3
Straighten the arms and open the chest
- 4
Exhale and fold forward from the hips
- 5
Let the clasped hands lift overhead
- 6
Arms reach toward the floor in front
- 7
Keep knees soft as needed
- 8
Let head hang naturally
- 9
Hold for 5-8 breaths
- 10
Keep hands clasped as you rise
- 11
Release arms once standing
Alignment Cues
- Fingers interlace behind back
- Arms straighten before folding
- Shoulder blades draw together
- Fold from hips, not waist
- Arms lift overhead in fold
- Don't force arm position
- Head and neck release
Benefits
- Stretches hamstrings and shoulders simultaneously
- Opens chest and front shoulders
- Counteracts forward posture
- Combines multiple stretches efficiently
- Strengthens upper back
- Improves shoulder mobility
- Deepens forward fold over time
- Releases chest and shoulder tension
Modifications
- Hold a strap between hands
- Keep arms lower if shoulders are tight
- Bend knees more
- Practice chest opener standing first
Variations
- Reverse prayer position instead of clasp
- One arm reaches for opposite elbow
- Add a twist while bound
- Wide-leg version
Cautions & Contraindications
Cautions
- Don't force the shoulder stretch
- Keep some bend in knees if needed
- Let arms lift only as far as comfortable
- Avoid if shoulders are injured
- Maintain steady breathing
Avoid this pose if you have:
- Shoulder injuries
- Rotator cuff problems
- Severe hamstring tightness
- Low blood pressure
Quick Facts
Primary Focus
shouldersSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
