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Beginner · Forward fold

Standing Forward Fold
Uttanasana

A standing fold that releases the torso toward the legs while keeping the breath easy.

Instructional illustration of Standing Forward Fold
LevelBeginner
Pose typeForward fold
Primary focusHamstrings, Back

How to practice Standing Forward Fold

  1. Stand tall and soften the knees.
  2. Hinge at the hips and fold forward.
  3. Rest the hands on blocks, shins or the floor.
  4. Let the head and neck release before rising slowly.

Practice tips

  • Bend the knees generously.
  • Shift weight toward the balls of the feet without gripping the toes.
Practice note: Rise carefully if you are prone to dizziness.
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