Standing Forward Fold
UttanasanaA full forward hinge over straight or soft legs that decompresses the spine and lengthens the whole back line. A resting shape and a transition through most standing sequences.
- 01Stand with the feet hip-width, weight even across both feet.
- 02Exhale and hinge from the hips, folding the torso over the thighs.
- 03Let the head hang heavy and soften the knees as much as needed.
- 04Bring the hands to the floor, shins, or opposite elbows.
- 05With each exhale let the belly settle closer to the thighs.
- 01Fold from the hips, not the waist.
- 02Soften the knees to lengthen the spine.
- 03Let the head and neck go completely heavy.
- 01Rounding hard through the lower back to reach the floor — bend the knees and hinge from the hips instead.
- 02Locking the knees and gripping — this pulls on the hamstring attachments rather than releasing them.
- 03Holding tension in the neck — the point of the pose is to let the head hang free.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.