Half Forward Fold with Arms Extended
Ardha Uttanasana
About This Pose
Half Forward Fold with Arms Extended takes the classic Ardha Uttanasana and adds forward arm extension, significantly increasing the demand on the back extensors and core. By removing the hand support from the legs or floor, the back muscles must work harder to maintain the flat spine position. The extended arms also engage the shoulders and upper back, creating a more comprehensive strengthening pose. This variation is excellent for building the back strength needed for good posture and for progressing toward more demanding poses like Locust and Superman. It transforms a transitional pose into a strengthening hold.
Step-by-Step Instructions
- 1
Begin in Standing Forward Fold
- 2
Inhale and lift to a flat back position
- 3
Instead of touching legs or floor, extend arms forward
- 4
Reach arms alongside the ears
- 5
Keep biceps by the ears if possible
- 6
Maintain a long, flat spine
- 7
Engage the core strongly
- 8
Keep the neck long and neutral
- 9
Hold for 3-5 breaths
- 10
Exhale and fold down, releasing the arms
Alignment Cues
- Spine parallel to the floor
- Arms reach forward in line with ears
- Shoulders draw away from ears
- Core engages to protect lower back
- Tailbone reaches back, crown forward
- Neck stays neutral—gaze at floor
- Knees can soften as needed
Benefits
- Significantly strengthens back extensors
- Builds core stability
- Engages shoulders and upper back
- Improves posture through back strengthening
- Stretches hamstrings while strengthening back
- Prepares for prone backbends
- Increases body awareness
- Builds endurance in back muscles
Modifications
- Bend knees to reduce hamstring demand
- Keep arms at shoulder height instead of ears
- Shorten the hold duration
- Return to hands on shins when fatigued
Variations
- Add pulses for strengthening
- Hold weights for more challenge
- Combine with balance by lifting heels
- Flow between this and full fold
Cautions & Contraindications
Cautions
- Start with shorter holds and build duration
- Keep the lower back supported by core engagement
- Don't strain the neck—keep it neutral
- Bend knees if needed for hamstring tightness
- Avoid if back fatigue causes rounding
Avoid this pose if you have:
- Acute back injuries
- Shoulder injuries
- Severe hamstring strain
- Neck problems
Quick Facts
Primary Focus
spineSecondary Focus
Suggested Hold
15 seconds
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