Standing Forward Bend


What is Standing Forward Bend?

Standing forward bend, or uttanasana, is essentially an intense stretch to the entire back of the body and entails standing with feet hip distance apart, bending at the hips and palms touching near your feet.


  • Stand in mountain pose with your feet hip distance apart and your hands on your hips.
  • Deeply exhale while you bend forward, hinging at the hips with knees bent slightly.
  • Using both hands, reach to the floor touching palms or fingertips near your feet. Or bend your arms at the elbows and take hold of each elbow with the opposite hand.
  • Deeply inhale in the pose to lift and lengthen your upper body, then exhale to bend and release further.
  • After you hang in the pose for a minute, bring your hands back to your hips, inhale and lift your upper body all the way back up.


  • Keep your knees slightly bent.
  • Keep your hips aligned.
  • Try to avoid rounding the spine.

Benefits of Standing Forward Bend

  • Lengthens the hamstrings and calves
  • Strengthens the thighs
  • Reduces fatigue

Standing Forward Bend Details
Sanskrit Name: Uttanasana
Pronunciation: OOH-tah-NAH-sah-nah
Pose Level: Beginner
Drishti: Padayoragre (Tip of the toes)
Pose Type: Forward Bends, Standing Poses

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