Stående Foroverbøy med Foldede Hender

Standing forward bend with folded hands (Uttanasana variation) is an excellent yoga pose that stretches the hamstrings, shoulders and lower back. This position also helps improve flexibility and posture, making it ideal for those who spend long hours sitting or in front of a screen.

Correct execution and technique

Follow these steps to perform standing forward bends with folded hands correctly:

  1. Start standing with your feet hip-width apart and your arms relaxed at your sides.
  2. Breathe in and bring your arms behind your back, and fold your hands together. Stretch your arms out and open your chest.
  3. Exhale and slowly bend forward from the hips , so that the upper body comes closer to the legs.
  4. Keep your hands folded and try to lift your arms up towards the ceiling or your head, depending on your flexibility.
  5. Completely relax your head and neck, and let gravity pull you deeper into the stretch.
  6. Hold the position for 20-30 seconds, focusing on your breathing. Breathe in deeply through your nose and exhale fully as you relax more with each exhalation.
  7. To come out of the position, slowly release your hands, bend your knees slightly, and slowly roll up to standing vertebra by vertebra.

Common errors

Here are some common mistakes to avoid during standing forward bends with folded hands:

  • Rounding the back: Make sure you bend from the hips, not the lower back, to avoid strain. Keep your spine long and stretched as much as possible.
  • Locked knees: Have a slight bend in the knees to avoid overstretching and unnecessary strain on the joints.
  • Overextend your arms: Don't force your arms too high behind your back if your shoulders are tight. Rather, focus on opening your chest and keeping the movement within your range of motion.

Modifications and variants

If you're a beginner or have limited flexibility, try these modifications:

  • Bend your knees: If you have trouble bending forward fully, bend your knees slightly to make the stretch more accessible.
  • Use a yoga strap: If folding your hands behind your back is challenging, hold a yoga strap or towel between your hands to make the position more comfortable.

For a more advanced variation, you can try to get your hands close to the floor while keeping your arms extended overhead.

Video demonstrations

Here are two videos showing different approaches to standing forward bends with folded hands:

Number of repetitions and sets

This stretch is usually held for 20-30 seconds per set. You can repeat it 2-3 times as part of a cool down or flexibility routine. This position is also great to include in a yoga flow to stretch and open up the upper body and hamstrings.

Breathing technique

Remember to focus on your breathing throughout the exercise:

  • Inhale deeply as you prepare for the forward bend, open your chest and lengthen your spine.
  • Exhale slowly as you bend forward, letting your body relax deeper into the stretch with each breath.
  • Maintain a slow and steady breathing rhythm, inhaling through the nose and exhaling through the nose to calm the mind and reinforce the stretch.
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