Standing Half Forward Bend Pose, Ardha Uttanasana (are-dah oot-tan-AHS-anna)
ardha (half) + uttana (intense stretch) + āsana (pose)
Also known as: Upward Forward Fold, Urdhva Uttanasana, Half Standing Forward Bend, Halfway Lift
Pose Type: Standing, Stretching, Inversions
Difficulty: Beginner
Pause and find length in the spine before making your way into a forward fold.
Standing Half Forward Bend Pose Fundamentals
This pose makes a regular appearance in Vinyasa flows, and is found in the Sun Salutation (Surya Namaskara) A and B.
This pose helps to integrate breath into your practice. Flow upwards on your inhale, and fold downwards on your exhale.
Make the Half Forward Bend Pose your own. The focus of this pose would be finding length in your spine, not touching the floor. For you, this may mean bringing your hands to your shins, your knees, or your thighs instead of to the ground.
Find the flat back position that serves you.
Standing Half Forward Bend Pose benefits
- Creates length in the spine
- Stretches the hips, calves and hamstrings
How To Do The standing Half Forward Bend Pose: Step-By-Step
1. From Standing Forward Bend Pose, press your fingertips or palms down into the earth beside your feet.
2. On an inhale, straighten your elbows and lengthen your torso away from your legs, finding length in the spine whilst keeping your fingers rooted down.3. Create a gentle arch in the spine by gazing slightly forward without compressing the back of your neck.
standing half forward bend variations
Difficulty: Beginner
The above Standing Half Forward Bend Variations are a great and equally valid alternative to the Standing Half Forward Bend Pose.
You are invited to place your hands on your shins, thighs, or even on blocks if that feels good to you.
Bend your knees if the stretch in your hamstrings feels too intense.
Common Mistakes in Standing Half Forward Bend
Rounding the back. The whole point of this pose is to create a flat back with a long spine. If your back is rounding, bend your knees more deeply or place your fingertips on blocks or your shins instead of the floor. A flat back with bent knees is always better than a rounded back with straight legs.
Cranking the neck up. While you do want to extend your gaze forward, avoid throwing your head back to look at the ceiling. Your neck should be a natural extension of your spine. Look a few feet in front of you on the floor rather than straight ahead.
Tips for Beginners
Place your hands on your shins or on yoga blocks to find the right height where your back can be completely flat. Engage your core gently and think about lengthening your spine from your tailbone through the crown of your head. This pose appears in every Sun Salutation, so mastering it early creates a strong foundation for your entire flow practice.
Related Poses
Preparatory Poses:
Counter Poses:
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