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
ChAIron's computer vision analyzes your push-up form 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
Master Your Exercise with AI Coaching
Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!
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