Day 11 of 30 Days Yoga With Matr3Moni Challenge: Standing Forward Fold Posture

Just as sitting forward fold shows you how far you need to work, so does the standing version, standing forward fold. It never looks hard to stand and touch your toes until you actually have to do it. Some people are more flexible than others so touching your toes isn’t that much of a task but it makes your body work both way. Don’t get it twisted, it is just as much work as most other postures that lengthen your entire body. Whatever you do, don’t get ahead of yourself and try to go too fast because you’ll definitely pay for it later. What we don’t want, is you getting hurt.


  • Stretches the hips, hamstrings, and calves.
  • Strengthens the thighs and knees.
  • Keeps your spine strong and flexible.
  • Reduces mental fatigue, stress, anxiety, and depression.
  • Soothes the nerves and calms the mind.
  • Relieves tension in the spine, neck, and back.

How to achieve standing forward fold:

  1. Start in Mountain posture with you feet hip width apart.
  2. Exhale and bend forward at the hips, lengthening the front of your torso.
  3. Bend your elbows and hold on to each elbow with the opposite hand. Let the crown of your head hang down.
  4. Press your heels into the floor as you lift your sit bones toward the ceiling. Turn the tops of your thighs slightly inward.
  5. If you can, keep the front of your torso long and your knees straight, place your palms or fingertips on the floor beside your feet.
  6. Bring your weight onto the balls of your feet. Keep your hips aligned over your ankles.
  7. Slightly lift and lengthen your torso with each inhalation. Release deeper into the pose with each exhalation. Let your head hang.


  • You can modify this posture by bending your knees and touching your toes or placing a block vertically and placing you hands on top with soft knees.
  • To deepen the stretch at the back of the legs, elevate the balls of your feet by placing them on your folded mat, block or towel.
  • DO NOT lock your knees.
  • Bring your fingertips in line with your toes and press your palms on the mat. Those with more flexibility can place their palms on the backs of their ankles.
  • Holding your elbows as you go towards your toes will definitely give you the extra weight to deepen your stretch.

If you’re looking to practice Child’s Posture, other basics postures or you want to go through a longer sequence, check out my YouTube channel. Follow along with the challenge on Instagram. Show how this posture works for you and post your challenge photo. Make sure to use the hashtags #yogawithmatr3moni #yogachallengewithmatr3moni

If you are interested in one-on-one sessions to learn more about your body, gaining flexibility, and creating a healthier lifestyle by adding yoga you can make an appointment with Matr3Moni.

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