Flowgen

Standing Forward Fold Uttanasana

Standing Closed hips symmetrical level 1 forward_fold

Tune the figure

Focus: Hamstrings, back

Fold from the hips, knees soft. Let the head hang and the hands rest on the floor, shins or blocks.

Edit pose and transitions in admin

Leads directly to

1 Chair bend the knees, sit back, arms up
1 Downward Dog plant the hands, step back
1 Garland bend the knees, sink the hips
1 Halfway Lift lengthen to a flat back
1 Low Lunge step one foot back, lower the knee
1 Upward Salute rise with a flat back, arms sweep up
2 Mountain roll up to stand
2 Pyramid step one foot back, both legs straight
2 Standing Split shift into one foot, lift the other leg high

Reached directly from

1 Chair fold
1 Downward Dog walk forward to the top of the mat
1 Garland lift the hips, fold
1 Halfway Lift fold
1 Low Lunge step forward
1 Mountain fold forward
1 Pyramid step forward
1 Revolved Chair release and fold
1 Standing Split lower the leg, fold
1 Upward Salute swan dive

Further away

Computed from the direct links: the cheapest route to each pose, up to a total cost of 4.

2 steps

2 Child's Pose via Downward Dog
2 High Lunge via Low Lunge
2 Eagle via Chair
2 Easy Seat via Garland
2 Lizard via Low Lunge
2 Plank via Downward Dog
2 Revolved Chair via Chair
2 Tabletop via Downward Dog
2 Three-Legged Dog via Downward Dog
3 Chaturanga via Halfway Lift
3 Crow via Garland
3 Pigeon via Downward Dog
3 Revolved Triangle via Pyramid
3 Seated Forward Fold via Garland
3 Tree via Mountain
3 Twisted Lunge via Low Lunge
3 Warrior I via Downward Dog
3 Warrior II via Downward Dog
4 Warrior III via Pyramid

3 steps

3 Bound Angle via Garland → Easy Seat
3 Cat via Downward Dog → Tabletop
3 Cow via Downward Dog → Tabletop
3 Head-to-Knee Fold via Garland → Easy Seat
3 Knees-Chest-Chin via Downward Dog → Plank
3 Puppy via Downward Dog → Child's Pose
3 Seated Twist via Garland → Easy Seat
3 Thread the Needle via Downward Dog → Tabletop
4 Boat via Garland → Easy Seat
4 Bridge via Garland → Easy Seat
4 Camel via Downward Dog → Child's Pose
4 Cobra via Halfway Lift → Chaturanga
4 Fish via Garland → Seated Forward Fold
4 Goddess via Downward Dog → Warrior II
4 Happy Baby via Garland → Easy Seat
4 Locust via Downward Dog → Plank
4 Peaceful Warrior via Downward Dog → Warrior II
4 Revolved Side Angle via Low Lunge → Twisted Lunge
4 Savasana via Garland → Seated Forward Fold
4 Extended Side Angle via Downward Dog → Warrior II
4 Side Plank via Downward Dog → Plank
4 Sphinx via Downward Dog → Tabletop
4 Triangle via Downward Dog → Warrior II
4 Upward Dog via Halfway Lift → Chaturanga
4 Wide-Angle Seated Fold via Garland → Seated Forward Fold