Forward bend
Standing Forward Bend
Uttānāsanaउत्तानासन· oot-tah-NAH-suh-nuhintense stretch posture (ut = intense, tān = to stretch)
Standing Forward Bend (Uttanasana) is a calming forward fold: standing, you hinge from the hips and let the torso hang toward the legs, knees soft. It stretches the hamstrings and spine, releases the neck and shoulders, and calms the mind. Bend the knees generously to keep the back long.
Step by step
- 1
Stand tall
Begin in Mountain Pose with feet hip-width apart.
- 2
Hinge from the hips
Soften the knees and fold forward from the hip creases, not the waist.
Breath: Exhale as you fold
- 3
Let the torso hang
Release the head and neck; rest the hands on the floor, shins or blocks.
- 4
Lengthen
With each inhale lengthen the spine; with each exhale soften a little deeper.
- 5
Roll up slowly
Bend the knees and rise slowly, stacking the spine to protect the back.
Breath: Inhale as you rise
Benefits
- Stretches the hamstrings, calves and spine
- Releases neck and shoulder tension
- May calm the mind and relieve stress
- Gently mobilises the back
Common mistakes
- Locking the knees and rounding hard through the back
- Forcing the hands to the floor
- Coming up quickly with a straight back
Modifications & variations
- Bend the knees generously
- Rest the hands on blocks or a chair seat
- Hold opposite elbows and sway gently
Variation: Padahastasana (hands under the feet)
Padahastasana (“hand-under-foot pose”) is a deeper version of the standing forward fold. From the fold, slide the palms under the feet so the toes reach toward the wrists — this intensifies the stretch through the whole back of the body and gives the wrists and forearms a gentle release. Bend the knees generously so the fold comes from the hips, and warm up the hamstrings first. It massages the abdominal organs and, like Uttanasana, prepares the body for inversions. On our channel, Sanjana Prasad breaks it down step by step.
Related poses
Video transcriptIn this session, Rasika Sampath guides you through a standing forward bend sequence covering Uttanasana, Ardha Baddha Padmottanasana, Parsvottanasana, and Prasarita Padottanasana.
Hi, I am Rasika Sampath, welcome to Yoga & You. Today we are going to do a few forward bending sequences. Now forward bending sequences can either be standing or seated, we are going to do standing forward bending sequences. The forward bends are great to tone your abdominal organs, it is great to aid digestion so it processes food very well. It is really good for people who have slip discs, of course consult a therapist before doing that, but it is known to be very beneficial for slip discs. It is also great for women during their menstruation as it relieves your stomach cramps and stomach pain.
I am going to start from Uttanasana, raising your hands all the way up stretching up, interlock your fingers, stretch up and come down from your hips reaching all the way down catching hold of the back of your legs to pull yourself towards your knee. Coming up, releasing from the posture.
Taking your left leg on the right pelvis, catch hold of your left toes with your left hand, come down all the way or the Ardha Baddha Padmottanasana. Now if you cannot hold your toe, come down with both the hands, that is perfectly alright, taking forward, releasing your legs, coming up, going to the next posture which is Parsvottanasana. So you are going to spread your legs about 3 to 4 feet apart, square your hips to face the front, straighten both the knees out, and bending down you are going to place your forehead on the front leg, taking your hands behind the face away from you if that is possible, that will deepen the stretch. If not, you can remain in the first posture.
Looking up, now we are going to move into the wide legged forward bend from here, Prasarita Padottanasana. So you are coming up, placing your hands on your hips, you are bending forward and trying to place the crown of your head on the mat. So your hands can be placed on the mat in front of you, or it can be placed on your hips, or you can place it, you can hook your toes with it, or you can interlock your fingers behind you and then hang. So each of these postures will give you a different benefit so you can try all of them. Coming up, releasing from the posture.
Frequently asked questions
- Should my legs be straight in a forward fold?
- Not necessarily. Bending the knees lets you fold from the hips and keep the spine long, which is safer and more effective than forcing straight legs and rounding the back.
- Why do I feel dizzy in Uttanasana?
- The head is below the heart, so blood pressure shifts. Come up slowly, bend the knees, and if you have blood-pressure concerns keep the fold shallow or rest hands on a chair.
Keep exploring
References
- B.K.S. Iyengar, Light on Yoga — Uttānāsana · Book — Alignment reference from the Indian Iyengar tradition.