Yoga · 5 breaths each side
Triangle pose
A standing side stretch that lengthens the sides of the body, opens the hips, and strengthens the legs.
Read more All yoga
Standing poses
Standing forward fold
Fold forward from the hips to stretch the back of the legs and spine and release a tired mind.
- Sanskrit name
- Uttanasana
- Level
- Beginner
- Hold / duration
- 5-8 breaths
- Best for
- Tight hamstrings and a stressed mind
How to do it - step by step
- 1
Stand with feet hip-width apart and arms raised overhead.
- 2
Exhale and fold forward from the hips, keeping the spine long.
- 3
Let the arms hang, hold opposite elbows, or place hands on the shins or the floor.
- 4
Bend the knees as much as needed and let the head hang heavy.
- 5
Hold for 5-8 slow breaths, then rise slowly with a long spine.
Benefits
- Stretches the hamstrings, calves, and lower back.
- Calms the mind and reduces stress.
- Releases tension in the neck and shoulders.
- Encourages blood flow to the head.
Precautions - who should be careful
- Bend the knees if the back of the legs is tight.
- Avoid with a herniated disc, severe back pain, or glaucoma; consult a doctor.
- Come up slowly to avoid dizziness.
Easier and deeper versions
- Easier: rest the hands on a chair or a wall.
- Deeper: hold the big toes with the fingers and lengthen the spine.
This is general wellness information, not medical advice. Practise gently and never force a pose or hold your breath. If you are pregnant, recovering from an injury, or have a medical condition such as high blood pressure, a heart, spine, or eye problem, check with your doctor and learn from a qualified teacher first.
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