Yoga & Flexibility
Fold Forward: Hamstring & Back Flexibility
Quick Answer: Forward fold (Uttanasana) is a standing yoga pose that deeply stretches the hamstrings, calves, and lower back. It calms the mind and can help relieve stress and mild depression.
Difficulty
Beginner
Calories/Min
2-3
Equipment
Yoga mat
Muscles
Hamstrings, Calves
Move
Your daily movement app
Forward Fold Technique: Stretch Safely
1
Stand with feet hip-width apart
2
Hinge at hips, folding forward
3
Let head hang heavy
4
Reach for floor, shins, or opposite elbows
5
Breathe deeply, relaxing into stretch
Benefits of Forward Fold
- ✓Deeply stretches hamstrings
- ✓Relieves tension in lower back
- ✓Calms the nervous system
- ✓Improves digestion
- ✓Reduces stress and anxiety
Pro Tips
- 💡Bend knees if hamstrings are tight
- 💡Let gravity do the work
- 💡Relax your neck and shoulders
- 💡Hold for 5-10 breaths with Move timer
Common Mistakes to Avoid
✗Rounding spine instead of hinging at hips
✗Locking knees forcefully
✗Holding tension in neck
✗Bouncing to reach deeper
Forward Fold Variations
Ragdoll with clasped elbows
Wide-leg forward fold
Seated forward fold
Half forward fold
Track Your Forward Fold with Move
Get personalized workout plans, AI coaching, and earn real rewards for every workout. Download Move and start building your forward fold routine today.