Standing Forward Bend
Maya - Pose Assistant
Ask me anything about Standing Forward Bend
Benefits
Standing Forward Bend stretches the hamstrings, calves, hips, and back spine, while calming the brain and relieving stress. It can reduce fatigue/anxiety, stimulate organs, and improve digestion. Acts as a mild inversion.
Practice Guide
Stand in Mountain Pose (Tadasana), feet hip-width apart or together.
Inhale, lift arms overhead (optional). Exhale, hinge forward from your hip joints, keeping spine long initially.
Bring fingertips or palms to the floor in front of or beside feet, or hold onto ankles/calves. Bend knees as needed.
Release head and neck completely, letting crown of head hang towards floor.
Keep weight slightly forward towards balls of feet. Straighten legs as much as hamstrings allow without strain, keeping slight micro-bend if needed.
Hold, breathe deeply. Exit: Inhale, place hands on hips, lift torso with flat back (engage core), return to Mountain Pose.
Modifications
Bend knees significantly, resting torso on thighs.
Rest hands on yoga blocks, shins, or thighs.
Cross arms and hold opposite elbows, letting torso hang (Ragdoll variation).
Clasp hands behind back for a shoulder opening variation.
Safety Notes
⚠Acute back injury (herniated disc - bend knees generously, avoid deep flexion, or practice half lift)
⚠High blood pressure (come up slowly, avoid prolonged head down, modify to half lift)
⚠Glaucoma or other eye pressure issues (avoid prolonged head down position)
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.