How to Do a standing forward bend

In this article we are gong to look at how to do the standing forward bend, it’s benefits and things to watch out for. This is one of my favourite postures, after reading you’ll see why.

What is Standing Forward Bend

Standing Forward Bend, also known as Uttanasana in yoga, is a hip hinge movement. So the focus should be on bending at the hips and not touching your fingers to your toes with an arched back.

Uttanasana in Sanskrit is made up of two words, “Uttana ” means Intense stretch and “Sana” means posture.

It was one of the simplest poses in yoga, however, it’s simplicity means people do not take time to learn it properly and get it wrong. Simple does not always mean easy!

The Standing Forward Bend Has the Following Benefits

It Stretches the Hamstrings and Calves

This pose helps in stretching and lengthening the hamstring muscles and the calves. This can be particularly beneficial for people who spend a lot of time sitting.

It Improves Spinal Flexibility

As you bend forward, the spine gets a good stretch, which increases its flexibility and can help alleviate tension in the back.

Standing Forward bend Stimulates Digestive Organs

Forward bends are known to massage and stimulate the abdominal organs, which can improve digestion.

It Relieves Stress and Calms the Mind

Like many yoga poses, the Standing Forward Bend has a calming effect on the mind. It will help you to relieve stress and mild anxiety.

The position of the head below the heart also increases blood flow to the brain, which aids mental rejuvenation.

It is Therapeutic for Insomnia and Headaches

The calming effect of this pose will benefit you if you suffer from insomnia. It’s also known to help in alleviating the symptoms of headaches.

Standing Forward Bend Strengthens Thighs and Knees

Holding the pose will strengthen the muscles in the thighs and knees. This will give you better stability and grounding. The grounding and stability will have a knock on effect on your confidence.

It Improves Posture

Regular practice of Uttanasana can improve your posture, as it stretches and aligns the spine.

It Can Alleviate Sinusitis Symptoms

With the head being lower than the heart, there is increased blood flow to the sinuses, which can help alleviate congestion.

How to Do Standing Forward Bend

To perform the Standing Forward Bend (Uttanasana) safely and effectively, follow these steps…

Start in Mountain Pose (Tadasana)

Stand with your feet hip-width apart, arms at your sides, and distribute your weight evenly across both feet.

Engage your thigh muscles slightly to lift the kneecaps, but do not lock your knees.

Inhale and Lengthen Your Spine

As you breathe in, extend your arms overhead and lengthen your spine. Keep your shoulders relaxed and away from your ears.

Exhale and Hinge Forward

As you exhale, hinge at your hips (not your waist) and bend forward. Keep your back as straight as possible as you fold forward.

Hing Forward at the hips

If you’re a beginner, it’s okay to bend your knees slightly.

Place Your Hands

Depending on your flexibility, place your hands on the floor beside your feet, on your shins, or grasp your elbows with opposite hands. If you can’t reach the floor, it’s fine to use a yoga block.

Use blocks if you cannot stretch fully in the standing forward bend
Use Blocks if you lack flexibility

While in Standing Forward Bend Relax Your Neck and Shoulders

Let your head hang naturally, and relax your neck and shoulders. Your chest should be close to your knees, but remember, the goal is not to force the position but to feel a comfortable stretch.

Hold the Pose

Stay in this position for a few breaths, ideally between 30 seconds to a minute. With each exhale, try to deepen the stretch a little. However, always listen to your body and avoid straining.

Final position
Hold the pose for 30 seconds to a minute

To Release the Pose

To come out of the pose, place your hands on your hips while keeping your back flat, and slowly rise up to standing on an inhalation. Alternatively, you can roll up slowly, letting your head and neck be the last to lift.


Keep your knees slightly bent if you have tight hamstrings or lower back issues.

Avoid collapsing the chest – aim to keep the front torso as long as possible.

If you feel any pain or extreme discomfort, slowly come out of the pose.

It’s always best to learn yoga poses under the guidance of a qualified instructor, especially if you’re a beginner. They can provide you with personalized guidance and adjustments based on your body’s needs and limitations.


Standing forward bend is a simple looking pose, but don’t let that fool you. It has many benefits and it is worth your time to learn to do it properly.

It not only gives you good stretch in your hamstrings, calves and spine, it also massages your digestive organs which has many health benefits.

This calming pose will also give you a better posture and for some people it helps clear their sinus issues.

Although it looks simple, if you are new seek you out a yoga instructor to help you with finer points.

Remember, as with all exercises start slowly and progress as your flexibility improves.