How to get into Standing Forward Fold

• Downward-Facing DogWalk to top of mat
• MountainExhale, fold forward
• Upward SaluteSwan dive forward
• Halfway LiftExhale, fold
• ChairFold forward
• GarlandStraighten legs, fold
• High LungeStep back foot forward, fold
• PyramidStep back foot forward, fold
• Runner’s LungeStep back foot forward, fold
• HandstandLower the feet, fold
• Standing SplitsLower the leg, feet together

Where Standing Forward Fold flows next

• Halfway LiftInhale, lengthen halfway
• PlankStep back to plank
• ChaturangaJump back to chaturanga
• Downward-Facing DogStep back to down dog
• Upward SaluteRise all the way up, arms up
• MountainRoll up to standing
• ChairBend knees, sit back, arms up
• Low LungeStep left foot back, lower the knee
• High LungeStep left foot back, rise up
• GarlandBend knees, squat low
• Runner’s LungeStep left foot back into a lunge
• HandstandHands down, kick up
• Standing SplitsWeight into the right foot, raise the left leg behind you

Flows with Standing Forward Fold

• Wake-UpMorning · about 3 minCat and cow, down dog and one Sun A: a few minutes to start the day. PlaySteps and poses
• Standing StretchNo mat · about 6 minFolds, chair and a twist, tree and goddess, all on your feet, so no mat needed. PlaySteps and poses
• Shoulders & NeckRelease · about 11 minThread the needle, puppy, dolphin, eagle and cow face to unknot the shoulders. PlaySteps and poses
• Morning VinyasaAll levels · about 32 minSalutations, a standing series on each side, balance, core and a long rest. PlaySteps and poses
• Beginner’s FlowFirst class · about 24 minYour first class: the basic poses held longer, the knees-down way to down dog, no jumping. PlaySteps and poses
• Runner’s StretchAfter a run · about 22 minLunges, lizard, half split and pyramid for tired legs, then pigeon and legs up the wall. PlaySteps and poses
• Power FlowStrong · about 38 minSun A and B, warriors, side plank and Wild Thing, crow, deep backbends, shoulder stand. PlaySteps and poses
• Midday ResetQuick · about 12 minA short break: fold, then a lunge, twist and half split each side, and rest. PlaySteps and poses
• Desk BreakAt work · about 10 minTwists, cat and cow, puppy for the shoulders, hips and hamstrings, then back on your feet. PlaySteps and poses
• Sun SalutationsWake-up · about 12 minThree rounds of Sun A and two of Sun B, one breath per movement. PlaySteps and poses
• Steady BalanceStanding · about 20 minTree, Warrior III, Half Moon and Standing Splits each side, then Eagle, Dancer and boat. PlaySteps and poses
• Crow PoseArm balance · about 22 minCore work, knee to nose and deep squats to find the shape, then three tries at Crow. PlaySteps and poses
• DancerBalance · about 26 minLunges and backbends open the front body, then Tree builds to Dancer each side. PlaySteps and poses
• WheelBackbend · about 26 minWild Thing, lunges and belly backbends, Camel and Bridge warm the spine, then Wheel. PlaySteps and poses
• Bird of ParadiseBind · about 33 minWarriors and side angle open the hips, Tree steadies, then Bird of Paradise from a bind. PlaySteps and poses
• EagleWrap · about 29 minShoulder and hip openers, Chair and Tree for strong legs, then three rounds of Eagle. PlaySteps and poses
• HeadstandInversion · about 26 minDolphin, forearm plank and core build the strength, three Headstands, then Shoulder Stand. PlaySteps and poses
• CamelHeart opener · about 23 minLunges and belly backbends open the front body, Camel from Thunderbolt and Hero, then Rabbit. PlaySteps and poses

See every pose drawing, each free to download as an SVG, or build your own flow from Standing Forward Fold.