Standing Forward Bend Yoga Pose

Standing Forward Bend Yoga Pose is a standing, forward bend pose that targets the hamstrings and is ideal for yogis and yoginis at an intermediate level.

ajna – the third eye chakra
related poses
How To Do Standing Forward Bend Yoga Pose
  1. Start in the Mountain Pose (Tadasana). Inhale as you raise your arms up from your sides, until your fingertips are pointing up at the ceiling. As you raise your arms, be sure not to lift your shoulders up to your ears.
  2. Exhale and begin bending at the hip crease (making sure not to bend at the waist), moving your arms and torso together without changing alignment.
  3. As you move forward, lean slightly to shift your weight towards your toes; this will help prevent your knees from locking. You may also instead bend your knees very slightly.
  4. Place your palms or fingertips on the floor beside your feet, or place your hands around the back of your ankles. Push through the legs and out of the heels, lifting your sitting bones upward.
  5. Lengthen your torso toward the ground with each exhalation, pressing further into a full bend. Let your head gently hang, keeping your shoulder blades strong and pressed firmly into the back.
  6. Hold this position for 30-60 seconds, breathing deeply. To come up, place your hands on the hips and unbend at the hip joints and lifting the head and torso simultaneously.
  • Breathe deeply through each step.
  • Do not pull your shoulders up to your ears.
  • Do not roll up to come out of the position using your spine; be sure to unbend at the hips and lift using your own strength.
  • If you have a back injury, perform the Standing Half-Forward Bend (Ardha Uttanasana) using a wall– place your hands on the wall directly in front of you instead of on the floor or shins. You may also attempt this position from the knees. In either case, only perform this asana with a trainer or partner present.

Try bending your knees slightly in order to prevent your knees from locking, especially if you have strong hamstrings.

Stretches & Strengthens

All Muscles: Hamstrings, calves, quads, hips, back

Target Muscles: Hamstrings

Health Benefits of Standing Forward Bend Yoga Pose
  • Can relieve stress, anxiety and mild depression.
  • Can relieve headaches, insomnia and fatigue.
  • May treat symptoms of menopause, hypertension, asthma and osteoporosis.
  • Can improve digestion.

Sanskrit Name & Meaning

Sanskrit Name & Meaning



uttana: stretched out, spread out
asana: posture

History & Mythology

History & Mythology

There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?