Half Standing Forward Bend - Ardha Uttanasana

Step by step

• Start in Standing Forward Bend / Uttanasana.
• Root down through the feet, engage your legs, draw the lower belly in and up, and use your back muscles to bring your upper body almost parallel with the ground. 
• Draw the shoulder blades down and create length through the spine, from the tailbone to the top of the head.
• Place your hands on your shins, or your fingertips on the floor. You could also use blocks.
• Look forwards keeping the back of the neck long, opening the front of the chest.

Beginners’ tips

• Bend your knees and place your hands on blocks to start with. Lengthening the spine is your main focus in the pose.
• To experience the extension of the spine, try the pose with your hands flat against a wall (or a chair) in front of you, upper body parallel to the floor.

Try it in class

57:23

Bend forward and restore

Adela Serrano

Relaxing Anxiety Mental health Stress relief Backbends Lower back Spine Upper back Back health Evening Yoga Sleep Hatha All levels Iyengar Flexibility Forward bends

Benefits

• Extends the spine.
• Develops flexibility in the hips and hamstrings.
• Strengthens the back and legs.

Watch out for

• Keep the knees bent slightly if you have issues with your lower back.
• Don’t lift the head if you have neck injuries, keep your gaze to the floor or just slightly ahead.
• Legs should be strong and active but avoid locking the knees.

Variations

• To strengthen your back, try placing your hands in prayer position, keeping your shoulder blades down and your back muscles and belly engaged.
• Try the twist variation: with a long spine, place your right fingertips down and rise your left arm arm, slightly bending the opposite knee. Repeat on the other side.