Session (3)



Uttanasana (Standing Forward Bend) is a standing pose. Another name is standing forward fold. It looks similar to toe touches.


Version 1Edit

From standing:

  1. Bend your knees;
  2. Exhale, fold/roll your torso over your thighs

Version 2Edit

  1. Start standing (mountain pose).
  2. Inhale and raise your arms overhead.
  3. Exhale and bend at the hips until your back is straight and parallel to the floor while extending your arms out to the sides from your shoulders.
  4. At this halfway point, inhale. Try to keep your back straight and the top of your head should be extended, reaching forward.
  5. Exhale as you bend down further; lowering your arms toward the ground. Continue to keep your back straight as far as you can.

Relax and enjoy the pose. Your arms can hang down, hold your elbows, put your hands on your calves or hold hands behind your legs.


  • you can straighten your knees to the point where your legs are straight but try to keep your torso in contact with your thighs so your vertebrae are supported
  • do not lock your knees or bend them backwards
  • if you feel dizzy, bend your knees a bit more and do not move back to a standing position quickly
  • let your head be heavy, and let your neck be loose (you should feel a gentle pulling along your spine)
  • your hands can be wherever they're comfortable (resting on the floor, grabbing your feet, resting in the opposite-side elbow, etc.), as long as you're stable and can feel the stretch


If you have eye problems (glaucoma, ocular hypertension, etc.), do the following

  • keep your knees straight
  • fold forward from the hip joints (not the waistline)
  • keep your back straight and parallel to the floor; keep your neck and head in line with your spine

If you feel nauseous when you bend your knees, keep your knees straight and don't worry about keeping your torso and thighs in contact. Let your head be heavy, and relax your neck.

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