Side View Forward Fold
Uttanasana
About This Pose
Side View Forward Fold presents the classic Uttanasana from a lateral perspective, allowing practitioners to better understand the relationship between the spine, hips, and legs in a forward fold. This view emphasizes key alignment principles: the hip hinge, the length in the spine, the position of the head, and the bend in the knees. Seeing the pose from the side helps practitioners understand where the fold originates (the hip crease) and how the spine behaves during the movement. This perspective is particularly valuable for learning proper forward fold mechanics that protect the back while maximizing the hamstring stretch.
Step-by-Step Instructions
- 1
Stand with feet hip-width apart
- 2
Place hands on hip creases
- 3
Feel the hip hinge point
- 4
Exhale and fold from the hips
- 5
Keep spine long as you descend
- 6
Allow spine to round as you deepen
- 7
Let arms hang or touch the floor
- 8
Relax the head and neck
- 9
Hold for 5-10 breaths
- 10
Rise with a flat back or roll up slowly
Alignment Cues
- Fold originates at hip creases
- Spine lengthens then releases
- Sit bones reach upward
- Weight shifts slightly forward
- Head hangs without strain
- Knees soft as needed
- Shoulders away from ears
Benefits
- Provides clear alignment reference
- Stretches hamstrings and back body
- Demonstrates proper hip hinge
- Shows spine-hip relationship
- Calms the nervous system
- Releases back tension
- Builds body awareness
- Teaches foundational fold mechanics
Modifications
- Bend knees generously
- Use blocks under hands
- Practice against wall
- Keep hands on shins
Variations
- Various arm positions
- Different knee bends
- Feet together or apart
- Adding gentle movements
Cautions & Contraindications
Cautions
- Focus on hip hinge, not waist bend
- Keep spine long initially
- Bend knees as needed
- Don't force depth
- Let head hang naturally
Avoid this pose if you have:
- Back injuries
- Low blood pressure
- Eye conditions
- Pregnancy (later stages)
Quick Facts
Primary Focus
hamstringsSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
