Ardha Uttanasana (Standing Half Forward Bend)
Ardha Uttanasana (Standing Half Forward Bend) is a basic Yoga pose, that forms a crucial part of the Surya Namaskar sequence (Sun Salutation). It is also an intrinsic part of Vinyasa and certain other styles of Yoga done dynamically one after the other and connected by a regulated flow of breath. This pose creates a powerful extension in your legs and spine. In the process, it awakens your hamstrings and soothes your mind. On account of its therapeutic benefits, Ardha Uttanasana is sometimes done between standing poses. This pose is an excellent alternative to people suffering from back problems. It is equally good for meditators and those who lead a sedentary life and have to sit a lot.
How to do Standing Half Forward Bend
1. Start the pose from Uttanasana (Standing Forward Bend). Now, press your palms or your fingertips into your (or Yoga blocks on your mat next to your feet. With a deep inhalation, straighten your elbows and arch your body back, away from your thighs. Try and create as much space between your navel and pubic bone as you can.
2. Push down and back against your mat with your fingertips or palms then raise the top of your sternum up and forward, away from your mat. You may slightly bend your knees to help yourself in this movement; it will help arch your back.
3. Rather than bend towards the mat, go halfway down to a ledge, like a countertop or windowsill. Keep your arms resting on the ledge, out in front of you. Your trunk should be parallel, legs perpendicular to the floor. Never lock your knees; rather, you may bend them slightly in the pose; it will feel good and make the pose less intense.
4. Look in front, but don’t put pressure on the back of your neck. Retain the arched-back position for a couple breaths and then, with a deep exhalation, release your body into full Uttanasana (Standing Forward Bend).
5. If you have trouble touching the mat with your knees straight, feel free to support each hand on a Yoga block placed on the outside of each foot.
6. As part of the pose, try and bend your elbows, holding each elbow. Let gravity stretch your spine while you hang like a rag doll. Also try bending your knees a little during the pose; this will decrease the pressure on your hamstrings.
Benefits of Ardha Uttanasana
- Stretches the back and front torso
- Improves posture
- Strengthens the back and spine
- Stimulates the abdominal organs
Ardha Uttanasana Contraindications
- In case of neck injury, avoid lifting your head to look forward
