Ragdoll Forward Fold

Uttānāsana (ragdoll)

Read what the gnome says

Ragdoll Forward Fold! Stand, feet hip-width, and fold forward with soft knees. Hold opposite elbows and let the head hang heavy. Sway gently side to side. Breathe, release the neck. Floppy ragdoll gnome.

Works on Hamstrings · Spinal extensors

How to do it

1. Stand with the feet hip-width apart and soften the knees.
2. Fold forward from the hips and hold opposite elbows.
3. Let the head hang heavy, sway gently and breathe; roll up slowly.

Common mistakes

• Don’t lock the knees.
• Don’t force the head down.
• Don’t hold the breath.

Benefits

• Stretches the hamstrings and the back of the body.
• Quietens the mind and slows the breath.
• Releases tension in the back and neck.

Take care: Go easy or skip if you have lower-back pain or a hamstring injury. Bend the knees as much as you like and keep the back long.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Forward Fold

• Chair-Seated Forward FoldBeginner
• Half Forward Fold at the WallBeginner
• Half Forward Fold with BlocksBeginner
• Halfway LiftBeginner
• Hands Under Feet PoseBeginner
• Head-to-Knee PoseBeginner