StandingForward Bend
Upward Forward Fold
Ardha Uttanasana
A halfway lift in which the torso is parallel to the floor, back is flat, and fingertips rest on the shins or the floor. It prepares the spine for deeper forward folds.
- ·Lengthens the spine
- ·Stretches hamstrings
- ·Improves posture
Instructions
- 1From a Forward Fold, place your fingertips on the floor or your shins at hip distance.
- 2Inhale and lengthen your spine forward, lifting your chest away from your thighs.
- 3Draw your shoulder blades together and down your back to open the chest.
- 4Keep your neck long and in line with your spine, gazing a few inches ahead on the floor.
- 5Engage your core gently to protect your lower back and maintain the extension.
- 6Hold for one full breath before folding back down or stepping into the next pose.
Contraindications & precautions
- ⚠Lower back injury or herniated disc — the spinal extension under load can compress the lumbar vertebrae; keep a gentle bend in the knees and limit range.
- ⚠Hamstring strain — avoid pulling the legs straight if there is active tension; micro-bend the knees to reduce traction on the tendons.
- ⚠Neck injury or cervical pain — do not lift the chin forcefully; keep the neck neutral and let the gaze follow naturally.
