Standing Forward BendUttanasana

Uttanasana, or Standing Forward Bend, is a calming forward fold from standing. You hinge at the hips and let the upper body soften towards the legs, with knees as bent as you need. It gently stretches the hamstrings, calves and spine while settling the mind, and it appears in nearly every Sun Salutation. We teach it with a long spine and soft knees, women-first, in Kolathur.

1. 1

   Start in Mountain Pose

   Stand with feet hip-width apart and parallel. Gently firm your thighs and lengthen up through the crown of your head.

   ↑ Inhale
2. 2

   Hinge from the hips

   Soften your knees and fold forward from the hip creases, leading with a long chest rather than rounding from the upper back.

   ↓ Exhale
3. 3

   Let the upper body soften

   Let your head and neck hang heavy. Rest your hands on the floor, your shins or two blocks, keeping the knees as bent as you need.

   • Hold
4. 4

   Rise up with care

   To come up, bend your knees a little more, draw your belly in and roll up slowly, stacking the spine and lifting your head last.

   ↑ Inhale

The breath leads the movement: inhale as you open and lift, exhale as you fold and lower. One full round repeats the sequence leading with the other leg.

• ✓Stretches the hamstrings, calves and back of the legs
• ✓Lengthens the spine and helps relieve stiffness in the back
• ✓Encourages a quieter, calmer mind and eases everyday tension
• ✓Improves flexibility in the hips and backs of the legs over time
• ✓Gives a gentle, refreshing inversion of the upper body

• Come up slowly to avoid dizziness, especially if you have low blood pressure
• Bend the knees and keep the spine long if you have lower-back concerns
• Avoid deep folding if you have a hernia or recent abdominal surgery without guidance

This is general guidance, not medical advice. If in doubt, check with your doctor.

Reviewed by Sailaja Anand, yoga instructor at Anand Yoga Centre. Last updated 2026-06-14.