Pose library›Standing
Beginner · Standing

Half Forward Bend
Ardha Uttanasana

A long-spined halfway lift used to organize posture between standing forward folds.

Instructional illustration of Half Forward Bend
LevelBeginner
Pose typeStanding
Primary focusSpine, Hamstrings

How to practice Half Forward Bend

  1. From a forward fold, place fingertips on the floor, blocks or shins.
  2. Inhale and lengthen the crown of the head forward.
  3. Draw the shoulders away from the ears and keep the abdomen gently engaged.
  4. Maintain soft knees while creating one long line through the spine.

Practice tips

  • Use blocks to avoid rounding.
  • Look down to keep the neck neutral.
Practice note: Keep the knees bent if the hamstrings limit spinal length.
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