How to Do Standing Forward Bend (Uttanasana) in Yoga: Tips, Technique, Correct Form, Benefits and Common Mistakes

The Uttasana pose helps in improving blood circulation. (Image via Pexels / Ketut Subiyanto)
The Uttasana pose helps in improving blood circulation. (Image via Pexels / Ketut Subiyanto)

The Standing forward bend (also known as full forward bend, full body forward bend and full squat, is the most popular yoga pose in the Sun Salutation sequence.

The Standing forward bend can be done almost anywhere - at home, in the office or even while you walk around town. You'll feel this pose in all parts of your body, especially your legs, knees and hips.

This exercise can be helpful for individuals who experience stiffness and discomfort in the aforementioned areas. It also helps stretch out tight hamstrings in the lower body. There are several benefits of doing the Standing Forward Bend (Uttanasana).

How to Do the Standing Forward Bend with Correct Form?


To perform this pose:

  • Sweep your arms down on either side of your body as you descend into the Urdhva Hastasana or Raised Hands Pose to enter a forward fold from the hips. This is also known as a Swan Dive.
  • Bring your toes and fingertips into alignment. If you can, flatten your palms against the mat. If your hands don't reach the floor, you can place bricks underneath them.
  • Your knees should be slightly bent so that they're not locked.
  • Draw up, and contract your quadriceps muscles. The hamstrings (the muscles on the back of your legs) will open up as a result of increased quadriceps use.
  • To keep your hips above your ankles, slightly shift your weight forward into the balls of your feet.
  • Hang your head.
  • Take a deep breath in, and put your hands on your hips to stand up.
  • As you carefully stand up, tuck your tailbone under, and tighten your abdominal muscles.

Tips and Techniques for Standing Forward Bend Yoga Pose

To perform the Uttasana pose safely, follow these tips and techniques:

  • Yoga poses that require a forward bend should be practiced slowly and accurately.
  • Relax, and soften into the stretch rather than tense yourself, and pull yourself deeper.
  • Try holding the asana with a flat back and long spine if you experience any discomfort when curving your back in a forward fold stance.
  • If you do not feel comfortable doing so, do not force yourself to fold deeply forward.
  • Try knee bending forward bends if you have tight hamstrings.
  • When performing standing forward bends, utilise a set of blocks for support and to help stretch your spinal column if your hands are difficult to reach the floor.

If you need further assistance with how to do the standing forward bend or any other yoga posture, ask a certified yoga teacher to show you how to do it.

Benefits of Standing Forward Pose

There are several benefits in including the Uttanasana in your regular yoga practice, such as:

1) Helps in posture improvement - Keeping your feet firmly planted on the ground promotes you to put more weight on your feet's balls, bringing balance to your body's weight distribution and maybe enhancing your posture as a whole.

2) Effective in easing neck and back stress - Pressure on the lower back from sitting or leading a sedentary lifestyle is reduced by lengthening the lumbar spine and the entire rear of the body. When bending forward in the Uttanasana, you can also more readily release tension in the shoulders and neck.

3) Makes the hips more flexible - A deep forward fold helps to regain balance and strength in your hips and pelvis by stretching and lengthening the hip flexors.

Common Mistakes to Avoid


These common mistakes should be avoided:

• Make sure your fold, which deepens the hip creases, comes from your pelvis and not your back. Your spine will curve and droop over your legs as a result of a fold that originates from the back.

• Think of your pelvis as a bowl of water. To tip the water out of the front side, rotate the pelvis forward. You may now fold tightly while staying safer.

• To practice yoga safely and effectively, proper form and technique are required. Consult your doctor before practicing yoga if you have a history of any health concerns. Depending on your specific requirements, yoga positions can be changed.


The Standing forward bend is most beneficial when not performed too hastily or with the aim of stretching beyond one's ability.

It's a great way to warm up the entire body and mind. The Uttanasana helps reduce stress and improves blood circulation throughout the body, especially in the pelvis area, hamstrings, lower back, thighs and shoulders.

Practicing this posture regularly can help maintain better flexibility throughout the spine as well as joints and extremities.

Remember, though, that like any other pose, the Uttanasana should be practiced under the supervision of a certified yoga teacher. Thet'll be able to provide you with the best form for your own practice, as well as tips and modifications to meet your body's needs.

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Edited by Bhargav
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