How to Do the Forward Fold in Yoga

Contributor

By Sarka-Jonae Miller
eHow Contributing Writer

The standing forward fold, or uttanasana, is used frequently in yoga. It is part of the sun salutation series, and is considered a core pose. Uttanasana is an extreme stretch on your hamstrings, but you can adjust how far you stretch to avoid injury.

Difficulty: Moderately Easy

Instructions

Step 1

Stand up straight with your feet a fist-width's apart and your toes pointing forward. Reach your arms straight up over your head as you inhale and stretch toward the ceiling.
Step 2

Stretch your arms out to your sides and bend at the waist, maintaining a long spine and flat back. Exhale as you fold forward.
Step 3

Keep your knees straight, if possible, and bring your hands to the floor. Alternatively, place your hands on your shins, or wrap them around behind your ankles, depending on your level of flexibility.
Step 4

Relax your neck and try to bring your chest to your thighs.
Step 5

Breathe slowly in and out and try to relax deeper into the pose. Hold for five breaths and then either roll up one vertebrae at a time, or bring your arms out to your sides and lift up to a standing position with a straight back.

Tips & Warnings

Stand with your heels on a rolled-up mat or book to increase the stretch in this pose.
Many yoga instructors will tell you to pull your body down with your arms. This is dangerous for your low back. If you must pull yourself down, activate your leg, glut and abdominal muscles to protect your back.

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