Flexibility
Half Standing Forward Bend
ardha-uttanasana
About the Pose
Often a transitional pose in Sun Salutations, Ardha Uttanasana involves lifting the torso halfway up to create a flat, long back. The goal is to create a straight line from the tailbone to the crown of the head, resetting the spine and preparing the body for the next movement.
How to Practice
- From a full forward bend (Uttanasana), inhale and lift your torso halfway up.
- Bring your fingertips to the floor, to blocks, or to your shins.
- Press your chest forward to create a long, flat back, parallel to the floor.
- Draw your shoulders away from your ears and gaze slightly forward, keeping the back of your neck long.
- Engage your core to support your lower back.
Purpose & Benefits
- Strengthens the Back: Engages and strengthens the erector spinae muscles along the spine.
- Improves Posture: Teaches the body to find a flat back and lengthen the spine.
- Stretches the Chest: Broadens the collarbones and stretches the front of the torso.
- Prepares for Deeper Folds: Helps to cultivate the spinal awareness needed for deeper forward bends.