How to Do The Bound Forward Fold Yoga Pose

The Forward Fold (also known as the Standing Forward Bend, also known as uttanasana) is a simple yoga pose that is often performed in-between more vigorous, challenging poses. It also happens to serve as a relaxing stretch in your legs, back and neck.

Difficulty: Moderately Easy

Instructions

1. Stand straight up, with your hands on your hips.

2. Keeping your knees straight, clasp your hands behind your back. This is the "bind."

3. Exhale and bend forward from the hip. Lengthen your torso, lifting out of the groin and expanding the space between your pubis and your sternum. Try to bring your forehead to your knees, bending forward only so far as is comfortable. Keep your hips straight over the ankles.

4. As you bend forward, slowly raise your clasped hands behind you, towards the back of your head. Keep your arms straight and raise them in a gentle, steady arc.

5. Maintain this pose for several breaths (30 to 60 seconds). With each inhalation, lift slightly further out of your groin and lengthen the torso. With each exhalation, bend slightly more into the bend and gently raise your clasped hands further towards the back of your head. Let your head hang loosely from the root of your neck, in between the shoulder blades.

6. Unclasp your hands and lower them back onto your hips. Press your tailbone down into the pelvis, inhale and bend back up from the hips.

Tips & Warnings

• As with all yoga, make sure to monitor and steady your breathing.

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