Ardha Uttanasana  

Listed in: Standing Yoga Postures, Yoga for Neck and Shoulder, Yoga for Beginners, Yoga at Work Place , Yoga for Kids, Yoga for Seniors, Yoga for Balance

Ardha Uttanasana


Ardha Uttanasana, Standing Half Forward Bend

How to perform Ardha Uttanasana

Stand straight in Samasthiti, put your hands straight over your head and then bend forward so that your back is in an angle of 90 degrees to your thighs. Keep your back as straight as possible. Now put your hands down to the floor in front of you.

Variation of Ardha Uttanasana

Variation of Ardha Uttanasana

A more challenging variation to perform this yoga pose is not to put your hands down to the floor but to keep them in the position of 90 degrees to the thighs. Press your knees straight as much as you can.

To go in an even further advanced position, lean your body weight to your toes.

In any way you perform it, look to the front, breathe deeply and don’t forget to smile.

Benefits of Ardha Uttanasana

Ardha Uttanasana is a good balancing pose even though you may not believe how difficult it is when you just look at it. Do it yourself and you will notice. This is why children love it - how long can they stay in this pose without falling?
You get a good workout for your leg muscles and also for your back muscles.
The yoga pose stretches your hamstrings and your quadriceps. Also your knees, ankles, toes, shoulders and neck will feel this stretch.
This pose does not require a lot of space and it gives quick relief from tension in the neck, so it is one of the perfect exercises to do at the workplace.
seniors can also do this pose and stay fit with it. It is an easy yoga pose and can be included in classes for yoga for beginners.

Tips and Help

If you have difficulties in this yoga pose, you can use a chair, table or any other object in front of you to hold on to and to feel more secure.

When to avoid Ardha Uttanasana

Avoid this yoga pose if you have pack pain, headache or migraine or any kind of neck injury.


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Comments are moderated and will be allowed if they are about the topic and not abusive.


Wow, that looks easy but only until you try it - than you realize how challenging it really is!

Reply By Jules on May 01, 2012 01:25

Thanks for showing the purpose & benefits of ardha uttanasana. I\'ve always wondered why we do this one, because I tend to feel like it\'s a redundant/ extra part of the vinyasa. Now after seeing the picture on this page, I can see how useful & challenging the pose looks. So I tried it again to get a new perspective on it...and I must say that it still seems (to me anyway) to serve as nothing more than a transitional pose to chattaranga. I don\'t feel the abdominals engage any more than normal, and I don\'t feel any more of a hamstring stretch than I do in full uttanasana. But I\'m not complaining. Just analyzing & learning :-)

Reply By Angela on July 16, 2012 01:59

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