Ardha Uttanasana (Standing Half Forward Bend Pose)

(ARD-hah OOT-tan-AHS-anna)

Ardha Uttanasana

Ardha = half + Ut = intense + tan = strech + asana = pose

Ardha Uttanasana also commonly known as “Flatback pose”, “Half Standing Forward Fold” or “Half Forward Bend” prepares the body for Uttanasana and Adho Mukha Svanasana because stretches, lengthens, and rejuvenates the hamstrings, calves, spine and upper torso and therefore also improving our posture. This asana is often done in Sun salutations, as a transition between Uttanasana and Chaturanga Dandasana. Newbies to Yoga that find changeling to bend from the pelvis should practice this asana before attempting full Uttanasana, to prevent bending instead from the lumbar region, an unsafe action that could create compression on the vertebras. This pose will lengthen and strengthen our body in time and with patience and practice, is going to allow us to go deeper in our practice.

​DRISHTI / GAZE	​Forward. On the floor.
​PHYSICAL BENEFITS	​Strengthen the feet, thighs, legs, and back. Stretches the hamstrings, the calves, and the front torso. Extend and strengthens the spine. Stimulates the belly, and abdominal muscles and improves digestion. Opens the hips and groins.
MENTAL BENEFITS	Reduces stress, anxiety, and mild depression. Soothes the nervous system.
COUNTERPOSES	​Apanasana (knees to chest) Balasana (Child’s pose) Tadasana (Mountain pose)
THIS ASANA PREPARES THE BODY FOR:	Uttanasana (Standing forward bend) Virabhadrasana III (Warrior III) Utkatasana (Chair Pose) Paschimottanasana (Seated forward bend) Adho Mukha Svanasana (Downward-Facing Dog)
CAUTIONS:	​People with back, hip, or neck injuries should practice with their hands on a chair or against the wall. With high blood pressure forward fold gradually and do not remain in this pose if the breathing is strained.

NOW LET'S SEE HOW WE CAN DO THIS

1. Stand in Tadasana with the feet parallel – big toes touching together and heels slightly apart. Root down through all four corners of the feet.

2. Inhale and stretch the arms up as in Urdhva Hastasana. Extend from the low belly up through your fingertips. Lift the kneecaps to engage the quadriceps – front thigh muscles and keep the hips over the ankles.

3. Maintaining the length, on exhale, bend forward and touch the floor with the fingertips. Bend the knees if you need (to help straighten the torso and spine), or use two blocks to place the palms of the hands.

4. Lift the head slightly and look forward without compressing the back of the neck.

5. On each inhalation try to lengthen and lift the torso.

6. On exhale, you can release into Uttanasana, or on inhale raise into Urdhva Hastasana.

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Differences between Uttanasana and Ardha Uttanasana

Source: Mind Body Soul @MindBodySoul