How to do Forward Fold
StandingHoldBeginner
Forward Fold is a standing stretch for your calves, upper back and shoulders.
Step by step
- 1Stand with feet hip-width apart.
- 2Interlace your fingers behind your back.
- 3Bend forward from your hips, allowing your upper body to hang toward the floor.
- 4Extend your arms overhead.
What you should feel
Soft knees are fine.
Form tips
- Relax your head and neck. Keep your legs straight but not locked.
- Let gravity do the work.
- Feel the backs of your legs… and your shoulders opening.
Make it easier
Bend your knees as much as you need.
Coming out of it
Release your hands… bend your knees… and slowly roll up to standing.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Forward Fold with a coach
In BendEase, a voice coach talks you into Forward Fold, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your calves and upper back.
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