Standing Cross-Legged Forward Fold

Romberg Uttānāsana

Standing Cross-Legged Forward Fold
⇄ both sides
CategoryStanding TypeStretch LevelIntermediate Hold30 sec MusclesLegs, Back BreathingLong, soft exhales

A variation of: Standing Forward Fold

How to do it

  1. EnterStanding, cross your legs, one foot behind the other. Exhale and fold down, reaching your hands toward the floor.
  2. HoldFeel an unusually deep stretch along the outside of your back leg. You can bend your knees slightly.
  3. ExitInhale to come up, then cross your legs the other way.

Benefits

Reaches the outer thigh and shin, which a regular forward fold misses.

Cautions

  • Balance disorders — take a wider stance
  • High blood pressure
  • Lumbar disc herniation — bend your knees

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

  • Knees & Feet 15 min · Intermediate · voice-guided in the app subscription

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