Uttanasana (gentle)

Standing Forward Fold

A soft-kneed standing fold lets the torso rest toward the thighs with support available.

Type: Forward Fold
Focus: Forward Fold
Foundational ยท 2/10

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How to do this pose

  1. Stand with feet hip-width apart beside a stable chair.
  2. Bend the knees and hinge forward, placing hands on the chair or blocks.
  3. Keep the neck easy; bend the knees and return upright slowly with support.

Before you begin

Come up if dizzy. Obtain guidance if head-down positions are restricted for an eye or blood-pressure condition.

What you should feel

An easy release through the torso without dizziness or strain.

Benefits

Explores a supported hip hinge and gentle back-of-leg stretch.

Common mistakes

Locking the knees or hanging through painful spinal rounding.

Modifications

Keep hands on a chair and the torso only partly lowered.

Prep Poses

Mountain Pose

Follow-Up Poses

Standing Half Forward Fold; Mountain Pose

Related Content

Keep hands on a chair and the torso only partly lowered.