Standing Half Forward Bend (Ardha Uttanasana)

In Sanskrit, Ardha Uttanasana Ardha means half, Ut means intense, Tan means to stretch, and Asana means pose. Half Standing Forward Fold (Ardha Uttanasana) stretches and rejuvenates the spine and legs. This pose is a vital component of Sun Salutations and helps to organise the body for deeper yoga poses. It's normally mentioned as "half standing forward fold" or "half forward bend." However, the literal translation of its Sanskrit name is "half intense stretch pose."

Standing Half Forward Bend

Beginners’ Tips

To start out with, bend your knees and place your hands on the blocks. The continuation of the spine is your main focus within the pose. To experience the extension of the spine, attempt the pose with your hands flat against a wall (or a chair) ahead of you, higher body length parallel to the ground.


NOTE: Before you start this, consult your doctor or an exercise professional about this pose. Don't try to do it alone.


Tip To Do -

1 - Begin in Uttanasana, taking a deep breath. Once you are prepared, come back up on your fingertips. As you inhale, raise your body, keeping your spine flat.
2 - Exhale while drawing your shoulder blades together. Keep an eye on your knees and try to microband them to avoid locking them.
3 - Inhale while raising your head and looking forward. Then keep your spine aligned through your back and neck in your body. 
4 - Inhale and exhale, coordinating each breath with the movement. Once you are able to unharness from the pose, exhale and come back to Uttanasana.


The Advantages of the Standing Half Forward Bend

1 - Stretch your front body.
2 - Strengthens the back and improves overall posture.
3 - Stimulates the belly in your body.
4 - Work on developing flexibility in your hips and hamstrings.
5 - Extend your spine throughout your body.

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