Standing Half Forward Bend (Sanskrit: Ardha Uttānāsana / अर्ध उत्तानासन)
Ardha Uttanasana (Ardha Uttānāsana) is a milder version of Uttanasana, which is an integral part of the Sun Salutations (Suryanamaskar Series). If we are unable to rest our palms on the floor while practicing Uttanasana, this pose can help us develop the necessary strength and flexibility. It can be used as an effective warm-up exercise to stretch the spine, hamstrings, glutes, thighs, and calf muscles.
Instructions for Doing the Standing Half Forward Bend
- Start by getting into the final position of Uttanasana with your palms rested on the floor and your head rested on the knees. Take a few deep breaths and then come up so that your fingertips are in contact with the floor instead of your palms.
- Alternatively, you can start from Tadasana to bring your hands down to the floor (be on your fingertips) while keeping your legs straight. You can place your fingertips beside your heels.
- Now, with an inhalation raise your trunk up (away from your thighs) while keeping the spine flat. It’s okay if your knees bend a little at this point.
- Lift your head up to gaze at the point in front of you while keeping your spine aligned with your head, shoulders, and neck.
- Hold this position for about 30 to 60 seconds, breathing normally, without any jerks. Focus on your breath as you hold the final position.
- To release the asana, exhale, and then come back to either Uttanasana position or to Tadasana position.
Benefits of Doing Ardha Uttanasana
- This asana lengthens the spine making it more strong and flexible.
- It works on the core muscles, hamstrings, glutes, thighs, calves, ankles, and the neck muscles as well.
- Ardha Uttanasana can cure ailments like insomnia, asthma, hypertension, menstrual discomfort, abdominal pains, and digestive issues.
- This pose is also beneficial for those suffering from sinus and osteoporosis.
Precautions
- Women who are menstruating or are pregnant, shouldn’t attempt this asana.
- Those with a back, knee, or neck injury should avoid the pose as well.
- If you suffer from glaucoma or detached retina, please skip this pose.
- If you suffer from sciatica turn your toes inwards.