Standing Half Forward Bend • Ardha Uttanasana

  • Amanda Botur

STEP 1 - Begin in standing forward bend with your palms or fingertips pressed into the floor (or blocks on the floor) beside your feet or resting on your shins.

STEP 2 - Inhale and straighten your elbows coming half way up and bringing your torso away from your thighs. Try reaching for a little element of a backbend. Keep reaching long, opening your chest upward.

STEP 3 - With your palms (or fingertips), push down and lengthen the heart out of the pelvis, bending your knees slightly to help the backward bend in the spine. Gaze forward and do not compress the back of the neck. End by folding forward into standing forward bend.

Target Area:

Hamstrings, Calves

Therapeutic Focus:

Stretches the hamstrings and calves.

Props & Modifications:

Bend your knees. Place hands and fingertips on shins or release hands to the floor.