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
ChAIron's computer vision analyzes your Standing Forward Fold alignment in real-time, providing instant feedback on:
- 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