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Standing Forward Bend with Heel Grip Parshnihastasana

1 min
30 points
4 kcal
Standing Poses
Static
Standing Forward Bend with Heel Grip
hourglass-icon 1 min
asana miniature
00:57
Music
  • Instructor’s Voice
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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Benefits

  • Gently stretches the back muscles
  • Relaxes the neck muscles
  • Stretches the gluteal muscles
  • Helps shift your attention
  • Stretches the backs of the legs

Contraindications

Pregnancy

Technique

Stand with your feet shoulder-width apart. Exhale and fold forward, holding your heels from the inside if you can. Press your feet into the floor while relaxing your back and neck. Breathe freely, then rise and bring your feet together.

Upload date:2026-10-09T17:26:50+00:00

If It’s Difficult

1
Rest your hands on blocks or stable stacks of books if you cannot reach the floor. Bend your knees slightly if your hamstrings feel tight. Do not force the fold; come out slowly if uncomfortable.

Where It Appears

Yoga
Challenges

Standing Forward Bend with Heel Grip appears 19 time in yoga classes

Topic Title Time
Travel
Yoga After a Long Journey 10 min
10 min
Travel
Yoga After a Long Journey 15 min
15 min
Travel
Yoga After a Long Journey 20 min
20 min
Travel
Yoga After a Long Journey 25 min
25 min
Travel
Yoga After a Long Journey 30 min
30 min
Travel
Yoga After a Long Journey 45 min
45 min
Travel
Yoga After a Long Journey 60 min
60 min
Travel
Yoga After a Long Journey 90 min
90 min
Energy
Tibetan Exercises 30 min
30 min
Energy
Tibetan Exercises 60 min
60 min
Energy
Tibetan Exercises 90 min
90 min
Energy
Static Routine 90 min
90 min
Relaxation
Yin Yoga 90 min
90 min
Legs
Yoga for Feet and Ankles 45 min
45 min
Legs
Yoga for Feet and Ankles 60 min
60 min
Legs
Yoga for Feet and Ankles 90 min
90 min
Hips
Yoga for Pelvic Floor Strength 90 min
90 min
Relaxation
Office Yoga 60 min
60 min
Energy
Mat Pilates 45 min
45 min

Standing Forward Bend with Heel Grip appears 52 times in challenges

Topic Title Duration Day
Whole body
Flexible Body 4 wk
Day: 10, 26, 27
4 wk 10, 26, 27
Weight loss
Weight Loss 4 wk
Day: 5, 10, 11, 13, 16, 25
4 wk 5, 10, 11, 13, 16, 25
Back
Healthy Back 4 wk
Day: 1, 2, 4
4 wk 1, 2, 4
Stress relief
Overcoming Depression 4 wk
Day: 15, 16
4 wk 15, 16
Beginners
Yoga for Beginners 3 wk
Day: 3
3 wk 3
Weight loss
Toned Abs 4 wk
Day: 1, 4
4 wk 1, 4
Weight loss
Toned Abs 2 wk
Day: 5
2 wk 5
Weight loss
Toned Abs 3 wk
Day: 12
3 wk 12
Health
Quit Smoking 3 wk
Day: 3
3 wk 3
Health
Quit Drinking 4 wk
Day: 5
4 wk 5
Whole body
Static Practice 1 wk
Day: 5
1 wk 5
Whole body
Static Practice 2 wk
Day: 8
2 wk 8
Whole body
Static Practice 3 wk
Day: 1, 5
3 wk 1, 5
Stress relief
Relief from Anxiety 3 wk
Day: 11
3 wk 11
Back
Yoga for Scoliosis 3 wk
Day: 3, 19
3 wk 3, 19
Back
Yoga for Scoliosis 4 wk
Day: 4, 22
4 wk 4, 22
Men's health
Prolong Sexual Pleasure 12 wk
Day: 3
12 wk 3
Whole body
Middle Splits 5 wk
Day: 10, 27
5 wk 10, 27
Health
Reduce Puffiness 2 wk
Day: 6
2 wk 6
Whole body
Open Your Hips 1 wk
Day: 4
1 wk 4
Whole body
Open Your Hips 3 wk
Day: 1
3 wk 1
Whole body
Advanced Yoga 2 wk
Day: 5
2 wk 5
Whole body
Advanced Yoga 4 wk
Day: 19
4 wk 19
Women's health
Postpartum Recovery 2 wk
Day: 2
2 wk 2
Women's health
Postpartum Recovery 3 wk
Day: 6
3 wk 6
Back
Healthy Neck 1 wk
Day: 2
1 wk 2
Back
Healthy Neck 4 wk
Day: 15, 19
4 wk 15, 19
Health
Headache Relief 2 wk
Day: 1
2 wk 1
Health
Headache Relief 3 wk
Day: 3, 11, 20
3 wk 3, 11, 20
Weight loss
Lean Body 2 wk
Day: 11
2 wk 11
Weight loss
Lean Body 3 wk
Day: 1
3 wk 1
Whole body
Beautiful Bust 3 wk
Day: 13, 20
3 wk 13, 20
Whole body
Beautiful Bust 4 wk
Day: 12, 15
4 wk 12, 15
Men's health
Prolong Sexual Pleasure 3 wk
Day: 10
3 wk 10
Stress relief
Yoga in the Big City 1 wk
Day: 4
1 wk 4
Stress relief
Yoga in the Big City 2 wk
Day: 1, 2, 11
2 wk 1, 2, 11
Stress relief
Yoga in the Big City 3 wk
Day: 4, 11, 16, 21
3 wk 4, 11, 16, 21
Stress relief
Yoga in the Big City 4 wk
Day: 4, 11, 16, 21
4 wk 4, 11, 16, 21
Back
Atlas Stands Tall 1 wk
Day: 3, 4, 5, 6
1 wk 3, 4, 5, 6
Back
Atlas Stands Tall 2 wk
Day: 3, 4, 5, 6, 9, 13, 14
2 wk 3, 4, 5, 6, 9, 13, 14
Back
Atlas Stands Tall 3 wk
Day: 3, 4, 5, 6, 9, 13, 14, 15, 16, 21
3 wk 3, 4, 5, 6, 9, 13, 14, 15, 16, 21
Back
Atlas Stands Tall 4 wk
Day: 3, 4, 5, 6, 9, 13, 14, 15, 16, 21, 26, 27
4 wk 3, 4, 5, 6, 9, 13, 14, 15, 16, 21, 26, 27
Stress relief
The Calm Formula 1 wk
Day: 3
1 wk 3
Stress relief
The Calm Formula 2 wk
Day: 3, 8
2 wk 3, 8
Stress relief
The Calm Formula 3 wk
Day: 3, 8
3 wk 3, 8
Stress relief
The Calm Formula 4 wk
Day: 3, 8
4 wk 3, 8
Whole body
Flexibility Whisperer 2 wk
Day: 9
2 wk 9
Whole body
Flexibility Whisperer 3 wk
Day: 9
3 wk 9
Whole body
Flexibility Whisperer 4 wk
Day: 9, 23, 28
4 wk 9, 23, 28
Weight loss
Intensive Weight Loss 2 wk
Day: 14
2 wk 14
Weight loss
Intensive Weight Loss 3 wk
Day: 14
3 wk 14
Weight loss
Intensive Weight Loss 4 wk
Day: 14
4 wk 14

Exercise Details

Category
Standing Poses
Movement type
Static
Difficulty
For beginners
Duration
1 minute
Energy expenditure
4 kcal
Popularity
238 of 442

Where It Appears

Yoga
Challenges

Standing Forward Bend with Heel Grip appears 19 time in yoga classes

Class Duration
Yoga After a Long Journey 10 min
Yoga After a Long Journey 15 min
Yoga After a Long Journey 20 min
Yoga After a Long Journey 25 min
Yoga After a Long Journey 30 min
Yoga After a Long Journey 45 min
Yoga After a Long Journey 60 min
Yoga After a Long Journey 90 min
Tibetan Exercises 30 min
Tibetan Exercises 60 min
Tibetan Exercises 90 min
Static Routine 90 min
Yin Yoga 90 min
Yoga for Feet and Ankles 45 min
Yoga for Feet and Ankles 60 min
Yoga for Feet and Ankles 90 min
Yoga for Pelvic Floor Strength 90 min
Office Yoga 60 min
Mat Pilates 45 min

Standing Forward Bend with Heel Grip appears 52 times in challenges

Topic Title Duration Day
Whole body
Flexible Body 4 wk
Day: 10, 26, 27
4 wk 10, 26, 27
Weight loss
Weight Loss 4 wk
Day: 5, 10, 11, 13, 16, 25
4 wk 5, 10, 11, 13, 16, 25
Back
Healthy Back 4 wk
Day: 1, 2, 4
4 wk 1, 2, 4
Stress relief
Overcoming Depression 4 wk
Day: 15, 16
4 wk 15, 16
Beginners
Yoga for Beginners 3 wk
Day: 3
3 wk 3
Weight loss
Toned Abs 4 wk
Day: 1, 4
4 wk 1, 4
Weight loss
Toned Abs 2 wk
Day: 5
2 wk 5
Weight loss
Toned Abs 3 wk
Day: 12
3 wk 12
Health
Quit Smoking 3 wk
Day: 3
3 wk 3
Health
Quit Drinking 4 wk
Day: 5
4 wk 5
Whole body
Static Practice 1 wk
Day: 5
1 wk 5
Whole body
Static Practice 2 wk
Day: 8
2 wk 8
Whole body
Static Practice 3 wk
Day: 1, 5
3 wk 1, 5
Stress relief
Relief from Anxiety 3 wk
Day: 11
3 wk 11
Back
Yoga for Scoliosis 3 wk
Day: 3, 19
3 wk 3, 19
Back
Yoga for Scoliosis 4 wk
Day: 4, 22
4 wk 4, 22
Men's health
Prolong Sexual Pleasure 12 wk
Day: 3
12 wk 3
Whole body
Middle Splits 5 wk
Day: 10, 27
5 wk 10, 27
Health
Reduce Puffiness 2 wk
Day: 6
2 wk 6
Whole body
Open Your Hips 1 wk
Day: 4
1 wk 4
Whole body
Open Your Hips 3 wk
Day: 1
3 wk 1
Whole body
Advanced Yoga 2 wk
Day: 5
2 wk 5
Whole body
Advanced Yoga 4 wk
Day: 19
4 wk 19
Women's health
Postpartum Recovery 2 wk
Day: 2
2 wk 2
Women's health
Postpartum Recovery 3 wk
Day: 6
3 wk 6
Back
Healthy Neck 1 wk
Day: 2
1 wk 2
Back
Healthy Neck 4 wk
Day: 15, 19
4 wk 15, 19
Health
Headache Relief 2 wk
Day: 1
2 wk 1
Health
Headache Relief 3 wk
Day: 3, 11, 20
3 wk 3, 11, 20
Weight loss
Lean Body 2 wk
Day: 11
2 wk 11
Weight loss
Lean Body 3 wk
Day: 1
3 wk 1
Whole body
Beautiful Bust 3 wk
Day: 13, 20
3 wk 13, 20
Whole body
Beautiful Bust 4 wk
Day: 12, 15
4 wk 12, 15
Men's health
Prolong Sexual Pleasure 3 wk
Day: 10
3 wk 10
Stress relief
Yoga in the Big City 1 wk
Day: 4
1 wk 4
Stress relief
Yoga in the Big City 2 wk
Day: 1, 2, 11
2 wk 1, 2, 11
Stress relief
Yoga in the Big City 3 wk
Day: 4, 11, 16, 21
3 wk 4, 11, 16, 21
Stress relief
Yoga in the Big City 4 wk
Day: 4, 11, 16, 21
4 wk 4, 11, 16, 21
Back
Atlas Stands Tall 1 wk
Day: 3, 4, 5, 6
1 wk 3, 4, 5, 6
Back
Atlas Stands Tall 2 wk
Day: 3, 4, 5, 6, 9, 13, 14
2 wk 3, 4, 5, 6, 9, 13, 14
Back
Atlas Stands Tall 3 wk
Day: 3, 4, 5, 6, 9, 13, 14, 15, 16, 21
3 wk 3, 4, 5, 6, 9, 13, 14, 15, 16, 21
Back
Atlas Stands Tall 4 wk
Day: 3, 4, 5, 6, 9, 13, 14, 15, 16, 21, 26, 27
4 wk 3, 4, 5, 6, 9, 13, 14, 15, 16, 21, 26, 27
Stress relief
The Calm Formula 1 wk
Day: 3
1 wk 3
Stress relief
The Calm Formula 2 wk
Day: 3, 8
2 wk 3, 8
Stress relief
The Calm Formula 3 wk
Day: 3, 8
3 wk 3, 8
Stress relief
The Calm Formula 4 wk
Day: 3, 8
4 wk 3, 8
Whole body
Flexibility Whisperer 2 wk
Day: 9
2 wk 9
Whole body
Flexibility Whisperer 3 wk
Day: 9
3 wk 9
Whole body
Flexibility Whisperer 4 wk
Day: 9, 23, 28
4 wk 9, 23, 28
Weight loss
Intensive Weight Loss 2 wk
Day: 14
2 wk 14
Weight loss
Intensive Weight Loss 3 wk
Day: 14
3 wk 14
Weight loss
Intensive Weight Loss 4 wk
Day: 14
4 wk 14

Reward

Flexibility
9
Endurance
3
Focus
4
Strength
4
Mobility
6
Balance
4
Урок 358 ( Standing Forward Bend with Heel Grip )

1 / 1 асан
asana
00:57
Detailed Voice Instructions
Music
  • Instructor’s Voice
  • Music
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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Standing Forward Bend with Heel Grip: Video & Guide | Unagrande

Exercise Details
Technique

Standing Forward Bend with Heel Grip: fold from a wide stance and hold your heels, or use blocks for support.

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