r/yoga
Opinions on how to rise from forward fold?
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The Question
I searched for this topic so my apologies if I missed the answer or discussion. When rising from forward fold, is it better to roll up vertebrae by vertebrae OR I’ve seen people place hands on hips and come up in a flat back type situation. Is one better than the other? Thanks for y’all’s opinions and help in advance. 🙏🏾 EDIT: My teacher training was over ten years ago, so thanks everyone so very much for this discussion and all your answers. I was nervous to ask but I feel more comfortable now …
— via r/yoga
Our Response
Okay. In Ashtanga, we come up flat-backed. Hands on the hips. That's the method.
The rolling-up thing? That's from other styles. Not wrong. Just not what we do here.
Why flat back? Because we're training spinal extension under load. We're building strength and awareness in the posterior chain. It's intentional.
Rolling up is gentler. More passive. Fine for cooldown. But in the Ashtanga context, you're meant to engage.
Now—if your hamstrings are super tight or your back feels sketchy, you can soften your knees. That's allowed. But still aim for length in the spine as you rise.
One thing to do: Next practice, put your hands on your hips in the forward fold. Take a breath. Lift your chest forward first—like you're trying to look ahead—then rise. That's the shape.
There's more on this in the standing postures study guide if you want the breakdown.
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