Standing Forward Bend
Uttanasana
Standing Forward Bend is a calming fold from the hips with the head hanging down. People practise it to stretch the backs of the legs and to release tension in the back and neck.
- Hold
- 5-8 slow breaths
- Breathing
- Breathe slowly and steadily. With each inhale, lengthen your spine a little, and with each exhale, let yourself fold and soften a little more.
In Standing Forward Bend you stand tall, then fold forward from the hips and let your upper body hang over your legs. It appears in nearly every Sun Salutation, and it works equally well as a quiet pause between standing poses or at the start of a practice.
It suits most beginners, including those with tight hamstrings, because you can always bend your knees. Think about folding from the hips and lengthening the spine, rather than reaching for the floor. How far down your hands go is not important. A relaxed neck, even weight on both feet and slow breathing matter much more.
In this guide
How to do it, step by step
- Stand with your feet hip-width apart, toes pointing forward, weight even across both feet.
- Inhale and lengthen your spine, lifting your chest and reaching your arms up.
- On an exhale, fold forward from your hips, keeping your spine long as you go.
- Bend your knees as much as you need, so your belly can rest on or near your thighs.
- Let your hands rest on the floor, a block, or your shins, or hold opposite elbows.
- Shift your weight slightly forward over the balls of your feet and let your head and neck hang heavy.
- To come up, bend your knees, lengthen your spine and roll up slowly, one vertebra at a time, with the head last.
Benefits
- May help stretch the hamstrings, calves and lower back.
- Can release tension in the neck, shoulders and spine.
- May feel calming and help ease a busy mind.
- Can offer a gentle inversion with the head below the heart.
- Often feels refreshing after a long day of sitting.
Common mistakes
- Locking the knees and rounding the back: bend your knees so the spine can lengthen.
- Forcing the head to the knees: let the head hang and focus on folding from the hips.
- Weight sinking back into the heels: shift your weight slightly forward over the balls of your feet.
- Coming up too quickly: roll up slowly with bent knees to avoid feeling dizzy.
Make it easier
- Bend your knees generously, with your belly resting on your thighs.
- Place your hands on blocks or a chair seat to bring the floor closer.
- Practise Half Standing Forward Bend, with your hands on your shins and a long, flat back.
Go further
- Straighten your legs more while keeping the hips high and the spine long.
- Hold your big toes with your fingers and draw your chest closer to your legs.
Questions people ask
Should my legs be straight in Standing Forward Bend?
Not necessarily. Straight legs stretch the hamstrings more, but if your back rounds or your knees feel locked, bend them. A soft bend lets your spine lengthen and protects your lower back, and you still get many of the benefits.
How do I get deeper into a forward bend?
Rather than pulling yourself down, practise regularly, breathe slowly and fold from the hips. Over time, the hamstrings lengthen. A block under the hands and a soft knee bend are good tools while your flexibility grows.
Why do I feel dizzy coming out of the pose?
Your head is below your heart in the fold, so rising quickly can cause light-headedness. Bend your knees and roll up slowly, with the head last. If it happens often or you have blood pressure concerns, ask a health professional.
Be careful
Bend your knees or skip the pose if you have a lower back injury, a herniated disc, glaucoma, high blood pressure or are prone to dizziness. Take extra care in pregnancy and use a wide stance. Come up slowly, and stop if you feel sharp pain.
This guide is for general education and does not replace advice from a doctor. Practise gently, never into pain, and speak to a qualified professional if you have a health condition, are pregnant or take medication.
