Standing Forward Bend

Uttanasana

Standing Forward Bend aka Uttanasana is a beginner-friendly forward fold that opens up the hips, hamstrings, and back, while also bringing a sense of tranquility to the mind and nervous system.

Common Name: Standing Forward Bend
Sanskrit Name: Uttanasana (ut-tahn-AHS-uh-nuh)
Level: Beginner
Pose Type: Forward Bend, Standing
Target Areas: Hamstrings, Hips, Back, Calves, Knees, Thighs

Standing Forward Bend aka Uttanasana is a fundamental part of Sun Salutations and is one of the most frequently practiced poses in Hatha yoga. This beginner-friendly forward fold not only releases tension in the hips, hamstrings, and back, but also helps to calm the mind and nervous system. With proper technique, it can improve posture, balance, and mobility.

Standing Forward Bend Steps

Step 1

Naked woman in ragdoll pose — Ragdoll Pose Variation of Uttanasana

Begin in Tadasana, Mountain Pose. On an inhale, sweep your arms up and over your head, lengthening your spine.

Step 2

On the exhale, start to fold forward, hinging at the hips and reaching your forehead towards your knees. Bring your palms or fingertips to the ground. If you can't reach, bend your knees.

Step 3

Allow your torso to hang heavy, and nod your head yes and no to relax your neck. Continue finding length in your spine, reaching up with the hips and down with the head.

Step 4

Eventually, as you increase flexibility in the back of the legs, you can work on straightening out the knees. When your flexibility allows, you can place your palms around the back of your ankles and continue pulling your forehead towards your knees.

Step 5

Hold for 5-10 breaths. To exit the pose, release your hands down and rise up to standing on an inhale.

Modifications

Two women doing partner yoga in forward bend pose — Partner Yoga Variation of Uttanasana

If you have tight hamstrings, keep your knees bent or bring your palms down on top of two yoga blocks for a gentler stretch in the hamstrings.
If you feel unbalanced or if you have sore knees, you may wish to try Seated Forward Bend (Paschimottanasana) for a lower-impact option.
For 2nd and 3rd trimester pregnancies, avoid compressing the torso towards the thighs and bring your legs apart to create space for your belly.