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Standing Half Forward Bend

Ardha Uttanasana

(are-dah oot-tan-AHS-anna)
ardha = half
uttana = intense stretch

Step by Step

From Uttanasana (Standing Forward Bend), press your palms or fingertips into the floor (or blocks on the floor) beside your feet. With an inhale, straighten your elbows and arch your torso away from your thighs, finding as much length between your pubic bone and navel as possible.

With your palms (or fingertips) push down and back against the floor, and lift the top of your sternum up (away from the floor) and forward. You might bend your knees slightly to help get this movement, which will arch the back.

Look forward, but be careful not to compress the back of your neck. Hold the arched-back position for a few breaths. Then, with an exhale, release your torso into full Uttanasana.

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►

Anatomical Focus

Back torso
Belly

►

Benefits

Stretches the front torso
Strengthens the back and improves posture
Stimulates the belly

►

Contraindications and Cautions

With any neck injury, don't lift the head to look forward; otherwise same as those of Uttanasana

►

Beginner's Tip

If you can't easily touch the floor with your knees straight, support each hand on a yoga block set just outside each foot.

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Reader Comments

pearl	I am overweigh and would like to learn yoga more to help my leg and lose weigh. I do have a diet that I am on. I just don't like running, jumping as matter of fact i hate them. but i do like the yoga. but some of the pose look so hard. how do i begin.
Tyciol	The ardha is a great way to focus on stretching your hamstrings instead of your lower back while forward bending. This is great for those of us trying to learn the splits and stuff. Asther: if you are training for balance you can let them hang. Putting them on shins or knees is possible but you want to make sure you don't put too much weight on them or it may be hard to deepen the stretch. You could also use blocks or a chair I believe.
Asther	for beginner's tip, can i just let my hand hang or place my hand on either shins or knees which i feel comfortable??

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