How to Do Standing Forward Bend Pose (Uttanasana): Step by Step Guide for Beginners

What Is Standing Forward Bend Pose (Uttanasana)?
Standing Forward Bend Pose, known in Sanskrit as Uttanasana, is a standing forward fold that stretches and supports the whole body. It lengthens the spine, hamstrings and calves while encouraging stability through the legs and hips. This pose is commonly practised to counter tension created by prolonged standing or sitting and is often included in warm ups and Sun Salutation sequences.

Uttanasana is practised with the emphasis on hinging from the hips and maintaining spinal length rather than pulling the body down.

When You Should Avoid This Pose
Avoid Standing Forward Bend Pose if you have a back injury or have recently had surgery. If dizziness, sharp discomfort or excessive strain is felt, come out of the pose slowly and with control.

How to Do Standing Forward Bend Pose in 3 Easy Steps

1. Begin standing upright.
Start in Mountain Pose with your feet hip width apart. Bend your knees slightly and hinge forward from the hips, allowing the torso to fold over the legs.

2. Lengthen the spine.
Inhale and extend through the chest while keeping the spine long. Place your hands on the floor, shins or ankles. Straighten the legs only as much as feels comfortable.

3. Fold and release.
As you exhale, allow the torso to soften downwards while lengthening through the spine and crown of the head. Stay for a few breaths before bending the knees and rolling up slowly.

Variation: Standing Forward Bend Pose using blocks
Place yoga blocks under the hands and keep the knees slightly bent to reduce strain and support spinal length.

Common Questions

Is Standing Forward Bend Pose suitable for beginners?
Yes. Beginners can bend the knees and use blocks for support.

What muscles does Standing Forward Bend Pose stretch?
It stretches the hamstrings, calves, hips and spine.

How long should Standing Forward Bend Pose be held?
Hold for 5 to 10 breaths, depending on comfort.

Can Standing Forward Bend Pose help calm the mind?
Yes. Forward folds are commonly used to support relaxation and focus.

Preparatory Poses

• Mountain Pose, Tadasana
• Seated Forward Bend, Paschimottanasana
• Standing Half Forward Bend, Ardha Uttanasana
• Reclining Hand to Big Toe Pose, Supta Padangusthasana

Follow Up Poses

• Downward Facing Dog Pose, Adho Mukha Svanasana
• Chair Pose, Utkatasana
• High Lunge Pose, Ashta Chandrasana