StandingBeginner

Standing Forward Fold

Uttanasana

Standing Forward Fold with relaxed spine.

About This Pose

A calming forward fold that releases the spine and hamstrings while encouraging relaxation.

Step-by-Step Instructions

1
Hinge forward
2
Relax head
3
Hold and breathe

Alignment Cues

Weight forward
Spine relaxed

Benefits

Stretches hamstrings
Calms nervous system

Modifications

Bend knees

Variations

Rag doll variation

Cautions & Contraindications

Cautions

Avoid locking knees

Avoid this pose if you have:

Hamstring injury

Use This Pose

Quick Facts

Primary Focus

hamstrings

Secondary Focus

spine

Suggested Hold

30 seconds

Tags

forward-foldrelaxation

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