All exercisesYoga·Hamstrings 
Standing Forward Fold (Uttanasana)
HamstringsBackCalves
Step 1 / 3
At a glance
- Equipment
- Yoga mat
- Suggested hold
- Hold 5–8 breaths
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Common mistakes
You round from the lower back instead of hinging at the hips.
You lock the knees and let the hamstrings yank on the pelvis.
You shift the weight back into the heels so the fold stays shallow.
What to focus on
Shift the hips forward until they stack over the ankles, letting the weight ride the midfoot.
Bend the knees generously — a released spine matters more than straight legs.
Let the head hang completely heavy; if you can nod and shake it freely, the neck has let go.
