Standing Forward Bend Uttanasana

Description

The Standing Forward Bend (Uttanasana) is a foundational yoga pose where you fold forward from the hips with straight legs, reaching your hands toward the floor. It stretches the entire posterior chain — hamstrings, calves, and lower back — and is a calming, restorative pose that appears in virtually every yoga sequence.

Muscle Group

Calves, Hamstrings, Stretching, Yoga

Equipment Required

Bodyweight

Standing Forward Bend Uttanasana Instructions

Stand tall with feet hip-width apart. Inhale and lift your chest.
Exhale and fold forward from the hips, not the waist. Keep your back as flat as possible during the descent.
Let your hands reach toward the floor, your shins, or your ankles — wherever your flexibility allows.
Keep your knees straight or with a very slight bend if your hamstrings are tight.
Let your head hang heavy. Relax your neck and shoulders.
Shift your weight slightly forward so your hips stack over your ankles, not behind them.
Hold for 5 to 10 breaths (30 to 60 seconds). Breathe deeply and let gravity deepen the stretch.
To exit, place your hands on your hips and rise with a flat back on an inhale.