Ardha Uttanasana (Half Forward Bend) Tutorial

Posted by | Asanas | December 08, 2014

Ardha Uttanasana (are-dah oot-tan-AHS-anna)

ardha = half

uttana = intense stretch

asana = pose


  1. From Uttanasana press your palms or fingertips into the floor (if that is not available to you, press your hands on your shins or on a block).  On an inhale straighten your elbows and lift your chest, extending all the way through your spine.
  2. Draw your shoulder blades together and down your spine as your lift slightly from your head.  Make sure to keep your neck long and inline with your spine so as not to create compression.
  3. On your exhale fold at your hip crease back into Uttanasana.
Ardha Uttanasana is an important pose of the Sun Salutation sequences.  Check out our tutorials on Sun Salutation A or on Sun Salutation B!

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