Standing Forward Fold
Uttanasana · Hang forward from the hips to stretch the hamstrings and let the spine release.
Drag to rotate
Muscles worked
Stretches
- Equipment
- None
- Level
- Beginner
- Breath
- Hold 5–8 slow breaths
How to do Standing Forward Fold
- 1Stand with your feet hip width apart.
- 2Hinge forward from your hips, bending your knees as much as you need.
- 3Let your head hang heavy and hold your elbows or rest your hands on the floor or shins.
- 4Breathe for 5–8 breaths, then roll up slowly.
When to pick it: Pick it after running or leg days, or to release the lower back. Roll up slowly if you get light-headed.
Form cues
- Fold from the hips
- Soft knees are fine
- Let the head and neck relax
Common mistakes
- Locking the knees to reach lower
- Rounding from the upper back only
- Standing up too fast
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
How long to hold
| Goal | Sides / times | Hold | Rest |
|---|---|---|---|
| Beginner | 1–2 | 3–5 breaths | Child’s pose as needed |
| Building | 2 | 5–8 breaths | Flow straight on |
| Advanced | 2–3 | 8–12 breaths | Flow straight on |
Breathe slowly through the nose and ease off at the first sharp or pinching feeling. A stretch should feel strong, never painful. Get a full 4–12 week program →
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