Ardha Uttanasana- Standing Half Forward Bend

Ardha Uttanasana- Standing Half Forward Bend

The posture gets its name because the person performing it ressembles a Lotus. Ardha Uttanasana is a Sanskrit word consists of two Sanskrit words, Ardha and Uttanasana. Ardha means half and Uttanasana means Standing Head to Knees Pose.

It helps to stretches and rejuvenates the spine and legs.

Ardha Uttanasana commonly referred in English ah Standing half forward bend.

It is the best pose to get deeper stretches. This has many variations also

A step by step guide:

  1. Stand straight
  2. Look forward.
  3. Hold the arched back position for a few minutes. Breathe properly during this.
  4. If you cannot reach the floor with your hand easily with your legs straight, support each hand on yoga block set.
  5. Keep your hips aligned over your ankles.
  6. You can slightly lift and lengthen your torso with each inhalation
  7. Hold this pose for minimum 45seconds to 60 seconds
  8. Then release your torso and Exhale.
  9. Repeat this for a few times.

Benefits of doing this asana:

  • Stretches the front torso.
  • Strengthens the body.
  • Improves Flexibility and Posture.
  • Stimulates the belly and make it stronger.
  • Warms up your body.
  • Good for your hips, hamstrings, calves and low back.
  • Maintain a good blood circulation.
  • Strength back and the spine.
  • Helps in weight loss.
  • Makes your thighs, arms and knees more stronger.

Precaution and advice:

  • Avoid this yoga if you have serious lower back Injuries or any other issues in your low back in your legs.
  • With any neck Injury, do not lift the head to faze forward.
  • At the beginning, it may be hard to do the pose, but it’s worth it.
  • In case if you are not able to touch the floor with straight knees, you can support your hands on yoga blocks outside each foot.
  • Instead of bringing your hands to the floor, you can try to lengthen the front of your torso.
  • Always try to align your Hips, Ankles and knees.
  • Do not look forward, If you have any recent neck injury.
  • Please do not overdo by pushing hard.