StandingIntermediate

Deep Forward Fold

Uttanasana (Deep)

Deep forward fold with hands near ankles.

About This Pose

A deeper version of Uttanasana emphasizing release and flexibility in the posterior chain.

Step-by-Step Instructions

1
Fold deeply
2
Hold ankles
3
Relax neck

Alignment Cues

Weight balanced

Benefits

Increases flexibility
Relieves tension

Modifications

Use blocks

Variations

Rag doll hold

Cautions & Contraindications

Cautions

Avoid forcing stretch

Avoid this pose if you have:

Disc issues

Use This Pose

Quick Facts

Primary Focus

hamstrings

Secondary Focus

spine

Suggested Hold

40 seconds

Tags

deep-stretchflexibility

Related Poses

Extended Hand-to-Big-Toe Pose

Extended Hand-to-Big-Toe Pose

balancing

Half Forward Fold

Half Forward Fold

standing

Prayer Pose

Prayer Pose

standing

Dancer Pose

Dancer Pose

balancing