How to Do the Perfect Standing Forward Fold (Complete Guide)

Stretch your hamstrings, calm your mind, and improve circulation with this accessible forward fold that provides gentle inversion benefits.

Perfect Standing Forward Fold Technique

Standing Forward Fold (Uttanasana) is a calming forward fold that stretches the entire back body while providing gentle inversion benefits. ChAIron's AI coaching ensures proper spine alignment and safe progression for optimal hamstring flexibility.

Step-by-Step Form Guide

Starting Position:Stand in Mountain Pose with feet hip-width apart, hands on hips
Hip Hinge:Exhale and hinge forward from hips, keeping knees soft
Spine Length:Lead with chest, maintaining length through crown of head
Arm Release:Let arms hang naturally or hold opposite elbows
Weight Distribution:Keep weight evenly distributed on both feet
Breath Awareness:Breathe deeply, allowing gravity to deepen fold

Common Mistakes to Avoid

Rounding spine instead of hinging from hips
Forcing hands to floor when hamstrings are tight
Locking knees rigidly
Shifting weight to heels or toes
Holding breath or creating tension

AI Coaching Benefits

Hip hinge mechanics and spine alignment
Hamstring flexibility and safe stretching
Weight distribution and foot placement
Knee positioning and leg engagement
Breath rhythm and relaxation quality

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