Standing forward fold
A standing forward fold is hinging at your hips and letting your upper body hang toward the floor with soft knees. It stretches the hamstrings, calves and lower back, and is a calm way to end a workout.
- Group
- Mobility
- Equipment
- None
- A first set
- 30 seconds
How to do it
Start position
Stand with your feet hip-width apart and your knees soft.
The hold
- Hinge at your hips and let your upper body hang down, head relaxed, hands toward the floor.
- Hold with slow, deep breaths, sinking a little deeper each time you breathe out.
- To come up, bend your knees more and roll up slowly.
Tempo
Start with 30 seconds and add time as it gets easier. Breathe slowly the whole time.
Form cues
- Your feet stay flat.
- Your neck and arms stay relaxed.
Common mistakes
- Bouncing to reach the floorStay still and let your breath take you deeper.
- Locking the kneesKeep a small bend so the stretch is in your hamstrings, not behind the knee.
- Standing up too fastRoll up slowly, head last, so you don't get dizzy.