Standing Forward Bend Pose

Standing Forward Bend Pose (front) - Iana Varshavska


In Uttanasana (Standing Forward Bend Pose), ‘Ut’, means ‘intensity’ and the ‘Tan’, means ‘stretch, extend or lengthen out’. In this yoga pose, the spine is given a deliberate and intense stretch. This yoga pose consists of standing with feet together, bending the upper body at the hips and letting the head hang downwards and taking control of the body by placing the palms on the floor besides the feet. This intense forward stretch of the upper body including the spine brings an indirect opening of the hamstring muscles.

Standing Forward Bend Pose is considered a base pose as standing forward bend pose variations can be derived from this pose.Standing Forward Bend Pose helps boost energy in the body and hence can be included in flow yoga sequences.

Step-by-Step Instructions

Step 1
Relax the body in Mountain Pose taking a few deep breaths.
Step 2
Exhale and move your torso forward from the hips, not the waist.
Step 3
Continue to bend till your hands touch your feet. Take a few breaths.
Step 4
Stretch your hips and bend further (without straining the body).
Step 5
Place the palm of your hands by the side of your feet.
Step 6
Bring your forehead to your knees. Close your eyes and relax the body.
Step 7
Take deep and slow breaths. Hold the position for a few seconds.
Step 8
As you retain the pose, gently try to stretch the spine further.
Step 9
To move out of the posture. Inhale and lift the palms off the ground. Slowly straighten your body keeping the neck down. At last, straighten the head. Take 3 deep and slow breaths and relax the body to practice again.

Benefits and Contraindications


Calms the brain and helps relieve stress and mild depression

Stimulates the liver and kidneys

Stretches the hamstrings, calves, and hips

Strengthens the thighs and knees

Improves digestion

Helps relieve the symptoms of menopause

Reduces fatigue and anxiety

Relieves headache and insomnia

Therapeutic for asthma, high blood pressure, infertility, osteoporosis, and sinusitis


Back injury: Do this pose with bent knees, or perform Ardha Uttanasana (pronounced ARE-dah, ardha = half), with your hands on the wall, legs perpendicular to your torso, and arms parallel to the floor.


Hamstring or knee injury

High Blood Pressure


Photo poses in different angles


  • Bend your knees to maintain length in your spine.
  • Internally rotating your thighs will help you to spread your sitting bones, giving you more room to fold.
Modifications & Variations
  • Standing Forward Bend Tiptoes Hands Away
  • Standing Forward Fold Pose Variation Knees Bent
  • Half Bound Lotus Standing Forward Bend Variation
  • Half Forward Fold Hands On Floor
  • Half Forward Fold Hands On Back
  • Diver Pose
  • Standing Forward Fold Pose One Foot On Chair
  • Upward Forward Fold Wall
  • Revolved Half Forward Fold Pose Against Wall
  • Half Forward Bend Pose Block Under Feet
  • Standing Forward Fold Pose Knee To Armpit
Top Preparatory Poses
  • Downward Facing Dog Pose
  • Upward Forward Fold Hands On Shins
  • Mountain Pose
Top Follow-Up Poses
  • Upward Forward Fold Hands On Shins
  • Mountain Pose
  • Half Forward Fold Hands On Floor

Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.