Ardha Uttanasana

Standing Half Forward Bend

step by step

1 From Uttanasana, place your hands or the tips of your fingers on the ground (or use blocks), on either side of the feet. Upon inhaling, straighten up your elbows by helping yourself with your fingers, and bring your head and your torso far from your thighs. Your back should be flat.
2 Lift your chest forward and lengthen the spine. Lengthen the neck towards the front. You can also bend your knees to help facilitate the pose.
3 Do not compress the back of the neck. Maintain the pose for a few breaths. Then, upon exhaling, return to Standing Forward Bend (Uttanasana).


  • Reinforces and improves back posture.
  • Stretches the front of the torso.

contraindictions and warnings

  • Not recommended if you have a back or neck injury.

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