STANDING HALF FORWARD BEND INSTRUCTIONS
1. Start in Uttanasana and, as you inhale, lift your chin, chest and look forward.
2. Press your hands into your shins and straighten your spine.
3. Stay in standing half forward bend pose for 30 seconds to 1 minute.
MINDFULNESS PRACTICE
Keep both feet firmly planted on the ground, draw the belly in and up and draw the shoulder blades away from the ears. Maintain your back straight, lengthen the spine, open the chest and, as you exhale, lower your torso into a complete forward bend.
ARDHA UTTANASANA BENEFITS
The standing half forward bend pose strengthens the back, extends the spine and increases the flexibility of your hips and hamstrings. This yoga pose also stretches the chest, strengthens the legs and stimulates the belly.
CONTRAINDICATIONS
Back, hip or neck injury.
PREPARATORY, COMPLEMENTARY AND FOLLOW-UP POSES
Start with standing forward bend pose and then progress to half forward bend pose. Follow-up with low plank or high lunge pose.
RELATED YOGA POSES
Try these other yoga poses to relax and relieve stress and tension:
Standing forward bend pose
Child’s pose
Mountain pose
Upward salute pose
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