Forward Fold Flow

Ardha Uttānāsana — Uttānāsana

Forward Fold Flow
CategoryWarm-Up TypeStretch LevelBeginner Hold50 sec MusclesBack, Legs BreathingInhale to a flat-back half fold, exhale to fold

How to do it

  1. EnterStanding, exhale and fold forward from your hip joints. You can bend your knees slightly.
  2. HoldInhale, lift your torso parallel to the floor: back flat, palms on your shins, the crown of your head reaching forward. Exhale, fold down, neck relaxed. Move like a wave with the rhythm of your breath.
  3. ExitInhale and slowly roll up, one vertebra at a time, head coming up last.

Benefits

Wakes up the backs of the legs and the spine, teaches you to fold from the hips.

Cautions

  • Lumbar disc herniation
  • High blood pressure

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Where it appears

  • Flow with the Breath 12 min · Beginner · voice-guided in the app subscription
  • First Balances 15 min · Intermediate · voice-guided in the app subscription
  • Knees & Feet 15 min · Intermediate · voice-guided in the app subscription

Similar poses

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