Standing Forward Fold

Standing Forward Fold (Uttanasana) involves hinging forward from the hips in a standing position, bringing the torso toward or onto the legs. It is a transitional pose in sun salutations and a key resting pose in standing sequences.

The Pose

From Mountain Pose, inhale to reach the arms overhead. Exhale and hinge forward from the hips, keeping the spine long as you fold. When the hamstrings' limit is reached, allow the spine to round and the head to hang heavy. Hands can rest on the floor, ankles, or shins depending on flexibility.

The key is allowing the head to hang freely — the neck releases all tension, the weight of the head gently traction the cervical spine.

Mild Inversion Benefits

Standing Forward Fold is a mild inversion — the head is below the heart. This creates:

• Increased blood flow to the brain
• Calming effect on the nervous system (inversions are generally calming)
• A brief reversal of the compressive forces gravity places on the spine during upright activity

Half Lift (Ardha Uttanasana)

The midway position — spine parallel to the floor with hands on shins or a block — is equally important. This "halfway lift" lengthens the spine before folding deeper and is a key position in sun salutation transitions.

Modifications

Bent knees: If hamstrings are very tight, bent knees allow the torso to fold without pulling on the lower back. Gradually straightening is the goal.

Hands on blocks: Brings the floor up to meet tight practitioners who cannot reach the ground with straight legs.

Contraindications

Those with hamstring injuries should be very gentle in all forward folds, prioritizing spine length over depth of fold.