Standing Half Forward Bend

half way lift yoga pose

Ardha Uttanasana

are-dah oot-tan-AHS-anna

Halfway Lift

Standing Poses Beginner Poses

Benefits

Stretches your back and front torso, strengthens your spine and improves abdominal organs.

The Mechanics of the Pose

  • From the Standing Forward Bend, press your hands on the floor besides your feet.
  • Inhale and straighten your elbows. Arch your torso away from your thighs.
  • Press your fingertips into the floor as you move your sternum forward.
  • Shift your gaze forward, take even breaths, and hold for 30 seconds to 1 minute.
  • On an exhale, bring your body upright.

Tips, Observations, and Pointers

  • When you turn your gaze forward, make sure you do not compress your neck or spine.
  • After you’ve extended your arms, be careful not to bend at the elbows for the pose.
  • Keep your back straight even if it means bending from the knees

Modifications

If you cannot easily bend and touch the floor, set up a block to place you hands on.

Keep a bend in your knees to keep your back straigth.

Other Similar Poses

Standing Forward Bend ~ Uttanasana

Contradictions and Cautions

If you have a neck injury, don’t lift your head to look forward. Keep your gaze focused on the floor.

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