Exercise of the Month – Standing Fold

IMG_3346.PNGExercise: Standing Fold

Sanskrit Name: Uttanasana

Benefits: lengthens the spinal column and stretches the backs of the legs and the back muscles. This posture stimulates digestive, uro-genital, nervous and endocrine systems.



♦ Lengthening: Latissimus dorsi, erector spinae, hamstrings, gluteus maximus, soleus

Shortening:  Leg adductors, quadriceps 

Stabilizing: peroneii, tensor fascia latae



1. Feet are parallel and hip distance apart

2. Hands rest in front of feet on floor or on blocks

3. Legs are active, tops of thighs pressing back, quadriceps lifting

4. Ankles, knees and hips are in alignment

5. Belly lifts away from thighs

6. Tailbone extends towards floor

7. Spine and front body are long

8. Head and neck are at the back plane of the body in line with the spine

Common Problems:

  • Hyperextension of the knee joint – micro-bend knee, bring more weight into balls of feet
  • Pelvis aligned behind the ankles
  • Low back overly rounded – bend knees or use blocks
  • Lack of engagement of hugging muscles to bone – root strongly into four corners of feet
  • Pulling head and neck towards the legs – allow heart to lead


  • Low Back Pain
  • Disc Injury
  • Hamstring Pain


About Katherine Smyth

Katherine Smyth, is a registered Acupuncturist with the CTCMA, personal trainer, yoga teacher, and counselor and owner of Squamish Mountain Medicine. Squamish Mountain Medicine is an alternative medicine clinic helping people live pain free without the use of prescription drugs. Squamish Mountain Medicine provides natural health options to people of all ages, with a specialty in pain, injuries, stress, depression & anxiety, headaches, digestive issues, women’s health, fertility and pregnancy care. Kat is a proud part of the integrative team of practitioners at Reach Physiotherapy Clinic in Squamish, British Columbia. To book an appointment or for more info go to www.squamishmountainmedicine.com

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