Feel comfortable in standing forward fold

Standing forward fold is one of the most common yoga poses - you’ll find it in everything from sun salutations to gentle stretching routines. It’s fantastic for lengthening the hamstrings, relieving tension in the back and even encouraging a sense of calm. But let’s be honest: for many people, it can be awkward, uncomfortable or even frustrating.

Tight hamstrings? Strained lower back? Feeling like you just can’t "fold" the way you're supposed to? You’re not alone! The good news is that there’s no one-size-fits-all approach, and with a few simple adjustments, you can make this pose work for your body - not the other way around.

Here are 3 ways to adapt standing forward fold so you feel more supported and comfortable.

1. Use blocks to bring the ground closer

When your hands don’t easily reach the floor, your body might try to compensate by rounding the back or locking the knees.

Placing blocks under your hands helps you hinge from the hips as you fold forward, keeping your spine long and supported. It also makes it easier to maintain a gentle bend in the knees, reducing strain on the hamstrings and lower back.

2. A generous bend in the knees

Bending your knees and bringing your tummy to your thighs helps keep your spine long and supported, making the pose feel more natural and relaxed. It also transforms standing forward fold into a more restorative pose, so you to settle in and enjoy the stretch for longer.

3. Take a wider stance

Stepping your feet hip-width apart or wider creates more space for your upper body to fold forward, reducing tension in the lower back and hamstrings. A wider stance also improves balance and can make it easier to relax into the stretch.

If you ever feel restricted or uncomfortable in standing forward fold, try stepping your feet apart and notice how much more ease and freedom you have in the pose!

Everybody's body is different, but with the right adjustments yoga can be an absolute joy whether you’re a beginner, recovering from an injury, or managing a health condition.

If you're looking for more ways to adapt your yoga practice or build confidence in movement, I’d love to help. As a certified coach and yoga teacher based in Sevenoaks, I work with individuals and groups to create a strong foundation for change—whether through movement, mindset, or both.

Get in touch to find out how we could work together.