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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

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Contraindications and Cautions

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

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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

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??
LIliana Basile	Mitchel Blair " I would like to see either a link to a talking dictionary so that the pose you are looking at and reading about can also be enunciated at the same time and/or a video link for that particular pose is demonstrated. " Michel Blair Oh, yes!!!! it would be great!!!
Mitchel Blair	I would like to see either a link to a talking dictionary so that the pose you are looking at and reading about can also be enunciated at the same time and/or a video link for that particular pose is demonstrated.

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