Half Forward Fold
Ardha Uttanasana
About This Pose
Half Forward Fold (Ardha Uttanasana) is the transitional moment in Sun Salutations where the spine lengthens to parallel with the floor before the next movement. This brief but important pose strengthens the back extensors, teaches spinal awareness, and prepares the body for both forward folds and backbends. Though often rushed through, Half Forward Fold deserves attention as a pose in its own right. When held longer, it builds back strength and improves posture. The Sanskrit "Ardha" means half, describing this midpoint between standing and fully folded.
Step-by-Step Instructions
- 1
From Standing Forward Fold
- 2
Inhale and lift torso halfway
- 3
Bring spine parallel to floor
- 4
Place fingertips on shins or floor
- 5
Extend crown of head forward
- 6
Draw shoulder blades together
- 7
Engage core to support lower back
- 8
Look slightly forward and down
- 9
Hold for 1 breath or longer
- 10
Exhale to fold back down
Alignment Cues
- Spine flat and long
- Crown reaches forward, tailbone back
- Shoulder blades draw together
- Core engages
- Knees can soften
- Fingertips support lightly
- Neck in line with spine
Benefits
- Strengthens back extensors
- Lengthens spine
- Teaches spinal awareness
- Improves posture
- Stretches hamstrings with long spine
- Prepares for other poses
- Builds back strength
- Connects breath with movement
Modifications
- Bend knees more
- Hands on blocks
- Hands higher on legs
- Against wall for feedback
Variations
- Hold longer for strength
- Arms extending forward
- Adding twist
- Dynamic movement
Cautions & Contraindications
Cautions
- Keep spine long, don't round
- Engage core for support
- Soft bend in knees if needed
- Don't strain neck
- Fingertips support on shins or floor
Avoid this pose if you have:
- Back injuries
- Neck injuries
- Severe hamstring strain
Quick Facts
Primary Focus
spineSecondary Focus
Suggested Hold
5 seconds
Tags
Equipment
