Ardha Uttanasana: Half Standing Forward Bend
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
An effective stretch for your hamstrings and calves ardha uttanasana (ARE-dah OOT-tan-AHS-anna), is often used during vinyasa sequences to connect the breath as you flow from one posture to the next.
Philosophy + Origin
One of the reasons ardha uttanasana is used so much in vinyasa yoga classes is that it positions the body for chaturanga dandasana. Because it engages the navel and core, it’s a powerful pose for warming up the body, which is why it’s included in warm-up sequences. Despite its sometimes transitory nature, the pose also engages the navel chakra (manipura), which can bring the practitioner increased confidence and willpower.
ADJUSTMENTS/MODIFICATIONS:
- Place fingertips on the shins or blocks.
- Place hands on a chair or wall.
- Bend knees as much as needed to offer more space for the spine and lower back.
- Although the name of the posture suggests “half,” it doesn’t mean that you must lift half way up. For some, even a quarter lift provides a powerful stretch for the backs of the legs without compromising alignment.
STEP-BY-STEP:
- Begin in a standing forward bend (uttanasana).
- Inhale to reach your chest forward, lengthening the sides of your torso.
- Place your fingertips on the ground, or hands to shins.
- Bring your gaze to the ground in front of you, neck in neutral alignment.
- Hold the lifted pose for a couple breaths before exhaling back to forward fold.
PREPARATORY POSES:
- Standing forward bend | Uttanasana
- Plank pose | Phalakasana
- Mountain pose | Tadasana
SEQUENTIAL POSES:
- Wide-legged forward fold | Prasarita padottanasana
- High to mid plank | Chatarunga dandasana
COUNTER POSES:
- Cobra pose | Bhujangasana
- Sphinx pose | Salamba bhujangasana
- Supported fish pose | Matsyendrasana
SANSKRIT:
- Ardha = half
- Uttana = intense stretch
- Asana = pose
PHYSICAL BENEFITS:
- Stretches your hips, hamstrings, calves and lower back.
- Strengthens your thighs, core, and back.
- Warms your body.
ENERGETIC BENEFITS:
- Engages the navel chakra, manipura.
- Increases confidence, willpower, and self-esteem.
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About the Author
Vyaghrasana: Tiger Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
Vyaghrasana is a great core-strengthening pose in preparation for your practice. Lift your belly and hover opposite arm and leg to feel the foundational core strengthening for balancing and back bending poses.
ADJUSTMENTS/MODIFICATIONS:
- Blanket: For tender knees, place a blanket on the ground to add extra cushion.
- Wrist adjustment: For tender wrists, place your fist on the ground rather than a flat palm.
- Balance challenge: Lift and extend the corresponding arm and leg rather than the opposite.
