Standing Forward Fold with Ankle Hold
Uttanasana
About This Pose
Standing Forward Fold with Ankle Hold uses a grip around the backs of the ankles to create stability and provide leverage for deepening the forward fold. By holding the ankles, practitioners can gently draw themselves deeper into the pose while maintaining a grounded, secure feeling. The hand placement also helps engage the arms and upper back, creating a more active version of the fold. This variation works well for practitioners who have sufficient flexibility to reach the ankles and want to explore deeper expressions of the pose. The hold creates a complete circuit of energy through the body.
Step-by-Step Instructions
- 1
Begin in Standing Forward Fold
- 2
Bend knees slightly if needed
- 3
Reach hands around to the backs of the ankles
- 4
Wrap fingers around the Achilles tendon area
- 5
Keep elbows pointing outward
- 6
Use gentle traction to draw chest toward legs
- 7
Allow head to hang naturally
- 8
Breathe deeply into the stretch
- 9
Hold for 5-10 breaths
- 10
Release hands and rise slowly
Alignment Cues
- Hands wrap around backs of ankles
- Elbows bend outward
- Gentle traction, not aggressive pulling
- Chest draws toward thighs
- Head releases toward shins
- Weight stays centered over feet
- Shoulders engage without strain
Benefits
- Creates stability through hand placement
- Allows leverage for deeper stretch
- Engages arms and upper back
- Deepens hamstring stretch
- Provides grounding through the hold
- Creates energetic circuit
- Builds strength in the arms
- Intensifies the fold safely
Modifications
- Hold calves if ankles are too far
- Bend knees to reach
- Use a strap around feet
- Hold shins instead
Variations
- Pull deeper with each exhale
- Straighten legs gradually
- Hold around the heels
- Add gentle rocking
Cautions & Contraindications
Cautions
- Only hold ankles if reachable without strain
- Don't pull aggressively
- Use gentle, steady traction
- Keep breathing throughout
- Release if shoulders strain
Avoid this pose if you have:
- Shoulder injuries
- Severe hamstring tightness
- Back injuries
- Low blood pressure
Quick Facts
Primary Focus
hamstringsSecondary Focus
Suggested Hold
45 seconds
Tags
Equipment
