Lower back, hips and knees

Full Forward Fold: Uttanasana

A full standing forward fold that provides deep posterior chain release, improving hamstring flexibility and spinal mobility for bodies ready for greater range of movement.

How to do it

1. 1

   Stand with your feet hip width and knees soft

   Weight even through both feet, knees soft before you begin.

2. 2

   Fold forward and let your spine round softly

   Tip from the hips and allow your whole back to curve as you travel down. Arms hang, head is heavy.

3. 3

   Keep a real bend in your knees

   How much bend depends on where you feel the backs of your legs. More bend is always available and always allowed.

4. 4

   Let the head and neck hang free

   Nothing in the neck or jaw needs to grip. A small sway from side to side can help release it.

5. 5

   Stay 30 to 60 seconds, then roll up slowly

   Bend the knees more and come up gradually with your head arriving last. To take some depth out, rest your hands on blocks either side of your feet, or narrow your stance.

What to watch for

Sensation spreading further down a leg while you hang there. Bending the knees more and bringing your hands to blocks should settle it, and if it does not, come out of the fold.

Ways to adjust it

• Blocks
• Short stance
• Soft knee cue

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

From the clinically authored Vinys movement library.