Standing Forward Bend

Click below to be guided through a 1 minute Standing Forward Bend stretch


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If you feel any pain during a stretch, stop immediately and consult a healthcare professional or physical therapist.

A person performing the Standing Forward Bend

Standing Forward Bend

The forward bend stretch, also known as the forward fold or Uttanasana in yoga, is a popular and simple stretching exercise that targets the hamstrings, lower back, and calves.

Starting position

  1. Start by standing tall with your feet hip-width apart and your arms by your sides


  1. Inhale deeply, lifting your chest and keeping your back straight.
  2. Exhale slowly as you begin to bend forward from your hips, not your waist. Keep your back flat as you fold forward.
  3. As you bend forward, aim to bring your chest towards your thighs and your hands towards the floor. If you can't reach the floor, you can bend your knees slightly.
  4. Allow your head and neck to relax, and let the weight of your upper body pull you gently into the stretch.
  5. Hold the position, breathing deeply and relaxing into the stretch.
  6. To come out of the pose, engage your core muscles and slowly rise back up to a standing position, keeping your back straight.
  1. Avoid rounding your back excessively; the stretch should primarily be felt in the hamstrings and not in the lower back.

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