Standing Forward Fold (Uttanasana)

Targets the hamstrings, calves, spinal erectors, and decompresses the cervical spine through gravity. Helpful for calming the nervous system, lowering the heart rate between active standing sequences, and lengthening the posterior chain as a counterpose to backbends. The movement is a hip hinge from standing with feet hip-width apart, folding the torso over the legs with soft knees, letting the head and arms hang heavy, and breathing into the expansion of the back body.

Cues

• Hinge from the hips with soft knees and let the head hang heavy.