Standing Half Forward BendSave PDF
Ardha Uttanasana
ard-ha oo-TAH-NAH-sah-nah
Lengthens hamstrings and spine
Stimulates digestion
Soothes mind when linked with breath
How to perform Standing Half Forward Bend
- Begin in Standing Forward Bend. Rest your fingertips on the floor in line with your toes.
- Lift your torso with an inhale, keeping your fingertips on the floor. Lengthen your spine and gaze diagonally downward.
- Hold the pose for a moment.
- Fold forward with an exhale.
Alignment cues
- Do not compress neck
- Aim for flat back
- Press fingertips into floor
- Bring weight to balls of feet
- Lengthen torso and spine
- Align hips over ankles
Modification: Bend your knees. Place your hands on your shins instead of the floor.
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Standing Half Forward Bend (Ardha Uttanasana in Sanskrit) is a beginner yoga pose that belongs to the forward bends and standing categories. This asana targets hamstrings and spine, and also involves calves muscles. Standing half forward bend stimulates digestion; lengthens hamstrings and spine and also soothes mind when linked with breath. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!
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Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
