StandingBeginner
Half Forward Fold
Ardha Uttanasana
About This Pose
A transitional pose that elongates the spine and prepares the body for deeper forward folds or standing poses.
Step-by-Step Instructions
- 1
Bend forward halfway
- 2
Hands to shins
- 3
Spine long
Alignment Cues
- Flat back
- Neck neutral
Benefits
- Lengthens spine
- Improves posture
- Prepares for folds
Modifications
- Hands on blocks
Variations
- Dynamic flow transition
Cautions & Contraindications
Cautions
- Avoid locking knees
Avoid this pose if you have:
- Severe back pain
Quick Facts
Primary Focus
spineSecondary Focus
hamstrings
Suggested Hold
20 seconds
Tags
transitionspine
Equipment
blocks
