All exercisesYoga·Shoulders 
Standing Forward Fold with Clasp (Uttanasana)
ShouldersChestHamstringsUpper Back
Step 1 / 2
At a glance
- Equipment
- Yoga mat (+ optional strap)
- Suggested hold
- Hold 5–8 breaths
Want this in your plan? Create a free account to add it to a routine, follow along with the timed runner, and log your sets.
Common mistakes
You force the clasped arms overhead by letting the shoulders roll forward and the chest cave.
You lock the knees and hang all the fold on the hamstring attachments.
You bend the elbows and grip hard, which kills the shoulder opening.
You snap back up to standing quickly and get lightheaded.
What to focus on
Keep the shoulder blades pinned together as the arms travel — the moment they separate, stop the arms there.
Let gravity carry the arms over; never pump or push them past their natural fall.
Keep a soft bend in the knees and roll up slowly, head last.
