Forward Bend Yoga Poses

Standing Half Forward Bend

Find length in front body before forward folding in Ardha Uttanasana.

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

Standing Half Forward Bend: Step-by-Step Instructions

Step 1

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.

See also More Standing Poses

Step 2

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.

See also More Forward Bend Poses

Step 3

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.


Pose Information

Sanskrit Name

Ardha Uttanasana

Pose Level


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.


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