Half Standing Forward Bend
Sanskrit: Ardha Uttanasana
Photo of Maggie Anderson taken by Maggie Anderson
Half Standing Forward Bend is most commonly practice in the traditional Sun Salutation sequence. First you will come into a Forward Fold and then come up halfway to prepare, offering your heart. This is a wonderful reminder of posture and a way to expand your lungs taking a nice inhale.
This pose is great for our back torso as well as our belly. In this pose, we are stretching the front torso, strengthening the back and improving our posture, as well as stimulating the belly.
Directions on how to come into the pose:
Stand in Standing Forward Bend with your feet together or walking distance apart, inhale and lift your upper body up halfway by pressing your palms or fingertips into the floor in front of or beside your feet; or modify by placing your hands on your shins (or blocks on the floor). Straightening your elbows and arching your torso away from your thighs, finding as much length between your pubic bone and navel as possible, spine naturally straight. Lift your sternum up away from the floor and forward, offering your heart. You may desire bending your knees to modify and assist in a more aligned straight back. Gaze slightly forward and prepare (never compressing the back of your neck, but rather keeping it long and free).
Hold the position for a few breaths. Then, with an exhale, release your torso into full Forward Fold.
When not to do this pose or to modify/Contraindications:
If you have a neck injury, be sure not to lift the head to look forward in this pose.
Check out my calendar for group yoga classes dates and time.