Stående fremoverfold

Standing Forward Fold (Uttanasana) is a classic yoga pose that provides a deep stretch in the hamstrings, lower back and hips . This position is great for releasing tension in the back and improving flexibility, while calming the mind and stimulating blood circulation.

Correct technique and execution

How to perform the Standing Forward Fold safely and effectively:

  1. Start in mountain pose (Tadasana), standing with your feet hip-width apart and your arms at your sides.
  2. Inhale and raise your arms above your head. Exhale as you bend forward from the hips and try to reach the ground with your hands.
  3. Bend your knees slightly if you feel tightness in your back or hamstrings. The hands can rest on the ground, the rails, or the ankles depending on your flexibility.
  4. Relax your neck and let your head fall heavily to the ground. Your shoulders should be away from your ears and you should feel a deep stretch along the back of your legs and back.
  5. Hold the position for 5-10 deep breaths before slowly rolling back up to a standing position, vortex by vortex.

Common errors

Here are some common mistakes to avoid during the Standing Forward Fold:

  • Overextended knees : Do not lock your knees, as this can lead to lower back injuries. Keep a slight bend in your knees to protect them.
  • Rounding of the back : Make sure to bend from the hips and not from the lower back. This helps keep the back straight and minimizes injuries.
  • Lack of core support : Engage your core muscles as you bend forward for better support and balance.

Modifications and variations

If you struggle with flexibility or want a different challenge, try these modifications:

  • Use a block : If your hands don't reach the ground, place a yoga block under your hands for support.
  • Bending knees : If your hamstrings are tight, bend your knees to relieve pressure on your lower back.
  • For more flexible athletes, you can try to fully straighten the knees and bring the upper body closer to the legs.

Number of repetitions and sets

Hold Uttanasana for 30 seconds to 1 minute , and repeat 2-3 times to give the body a deep stretch. This also helps release tension in the back and neck.

Breathing techniques

Focus on steady breathing . Inhale deeply as you prepare to bend forward, and exhale slowly as you go deeper into the position. Breathe calmly to help the body relax and stretch deeper.

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