Standing Forward Fold

About This Pose

Hinge at the hips and fold forward over straight or softly bent legs, letting the crown of the head hang heavy.

How to Practice

1. 1

   Begin in Mountain Pose with feet hip-width apart.

2. 2

   On an exhale, hinge from the hips — not the waist — and fold the torso forward over the legs.

3. 3

   Let the crown of the head hang heavy toward the floor.

4. 4

   Bend the knees generously if the hamstrings are tight — a long spine matters more than straight legs.

5. 5

   Let the arms hang or grab opposite elbows and sway gently.

6. 6

   Hold for 5–10 breaths, softening a little deeper with each exhale.

Benefits

• Stretches hamstrings and calves
• releases lower back
• calms the nervous system