This pose is a modification of Uttanasana that creates length in your front torso.
Name in Sanskrit: Ardha Uttanasana
- Stretches your torso
- Improves posture and strengthens your back
- Stimulates your belly
If you have an injury in your neck, when performing this pose, avoid raising your head and looking forward.
HOW TO PRACTICE THIS ASANA
From the Standing Forward Bend Pose, push the palms and fingertips into the floor on either side of your feet.
On an inhalation, arch the torso away from the thighs by straightening the elbows. Create the maximum amount of length between the navel and pubic bone.
Push downwards and backwards against your mat with your fingertips or palms, raising the top edge of the breast bone upwards (away from your mat) and forwards.
To help you get this motion, you can bend the knees slightly. This will arch your back.
Raise your head and look forwards without compressing your neck and hold this pose for a couple of breaths.
On your next inhale, release the torso back into a full forward bend.
How to do the Standing Half Forward Bend (Ardha Uttanasana)
If your hands cannot comfortably rest on the floor while your knees are kept straight, you can place a yoga block outside each foot to support each of your hands to.
Magda Felcio, a certified Vinyasa Flow Yoga teacher in Brazil, is deeply passionate about the grace and transformation this practice offers. With a commitment to empowering her students, she creates harmonious and flowing sequences that focus on alignment and mindfulness.