Forward Fold Pose for Beginners and Men

This pose actively stretches your hamstrings to release tension in your spine and back. Focus on engaging the correct muscles to stretch the hamstrings, and don’t worry about whether you can touch your hands to the floor. This posture is great after a workout or long walk.

Forward Fold Target Muscles

hamstrings core mid-back upper back

Forward Fold Benefits

Increases hamstring mobility Relieves tension in entire spine Prevents soft-tissue injuries in hips and thighs

How to do Forward Fold Pose for Beginners

Stand in Mountain with your big toes touching and heels about 1in (2.5cm) apart. Inhale to lift arms overhead, then exhale as you hinge at the hips and squeeze torso toward upper thighs. Let fingertips move toward the floor. Tuck chin to chest, looking backward to lengthen back of neck. Maintain a flat back by firmly engaging abs and squeezing inner thighs. Hold the posture, inhaling as you lengthen the spine, and exhaling as you fold deeper.

Cues for Forward Fold

Tuck chin toward chest Keep spine long and flat Use core to pull torso toward thighs Keep hips directly above heels, not behind Keep knees soft

YOU SHOULD FEEL

Stretch in back of thighs, calves, mid-back, upper back, and neck Engagement of hips, thighs, and core

YOU SHOULDN’T FEEL

Relaxed abdomen; if so, fully engage core to deepen the fold and protect spine Significant rounding of spine to bend deeper; if so, bend knees as needed

Forward Fold Pro Tip

Actively flex the muscles in the front of the body to feel the stretch in the back of the body. Focus on keeping the back flat. Bend knees as necessary; hamstring flexibility comes with time.

Forward Fold Modification

NOT THERE YET? If you must strain to reach your fingertips to the floor, bend knees and place hands on a block in front of your feet.

FAQs