Standing Forward Bend

Uttānāsana

Works on Hamstrings · Calves · Spinal erectors

How to do it

1. Stand with the feet hip-width apart and soften the knees.
2. Hinge forward from the hips and let the torso hang over the legs.
3. Hold opposite elbows or the toes, release the head and neck; stay and breathe.

Common mistakes

• Don’t lock the knees.
• Don’t fold from the waist only: hinge from the hips.
• Don’t bounce.

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

In ready-made sequences

Morning Flow 7 min Desk Unstuck 4 min Standing Balance 6 min Sun Salutation A 5 min Sun Salutation B 8 min Sivananda 12 Basic Poses 10 min

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