Ardha Uttanasana (Standing Half Forward Bend) Steps and Benefits

Here is an easy to perform Asana Ardha Uttanasana (Standing Half forward bend benefits). Beginners should add Ardha Uttanasana to their Yoga routine. Standing Half forward bend is an easy variation of standing forward bend (Uttanasana). It’s simple but has amazing effects especially on your hamstrings, quads and another region also.

Asana Name – Standing half forward Bend

Sanskrit NameArdha Uttanasana

Level of Asana Basic (best for beginners)

Focusing ChakraThe third eye chakra (Ajna)


Ardha – One part, half

Uttana – Open, spread out, extend or stretched out

Asana Seat, Pose or PostureArdha-Uttanasana-Standing-Half-Forward-Bend-yoga-Steps-Benefits

How to Perform Ardha Uttanasana (Standing Half Forward Bend)

  • First of all, take the Position of Tadasana (Mountain Pose). Breathe in along with lift your arms up. Raise your arms until fingertips are pointing towards the ceiling.
  • When you lift your arms, note that does not raise your shoulders (you’ve to just raise your arms but not to lift your shoulders to your ear, as we do in Tadasana).
  • After that, breathe out and keep bending from your hip, but don’t bend from your waist (during bending you feel some stretch on your hips). Next step, move your torso along with arms both together.
  • When you move in forwarding direction, gently tilt for shifting the weight to your toes (this move prevents knees lock). Or you can also bend your knees little bit.
  • Try to touch the ground or floor by your fingertips, or you can place your hands on the shins (strictly recommended for beginners).
  • Breathe in, and push down on the ground or shins. During this extend your elbows and lengthen your back (make a little arch from your back).
  • Not to round your back, and look straight but don’t give too much pressure on the back portion of your neck. Or you can look down and keep your back straight.
  • Remain in the position for 30 to 60 seconds. Then breathe out and slowly get back into the Standing Position.

Tips for beginner’s

  • Slightly bend your knee for preventing knees locking.
  • You can place your hands on your knees if you are feeling discomfort.
  • You can also take the position of half forward bending in place of Tadasana.
  • But if you are starting Ardha Uttanasana by taking the half standing position, then note that after few breaths or holding the Position.
  • With exhale get back to standing position.

Benefits of Ardha Uttanasana (Standing Half Forward Bend Benefits)

  • Standing forward bend benefits (give great stretch & strength) your all muscles like – quads, your spine, lower back, hamstrings, shoulders, and neck.
  • But apart from these benefits, Ardha Uttanasana especially targets your Hamstrings.
  • Ardha Uttanasana or Standing half forward bend improves your sense of balance.
  • Standing half forward bend invigorates or rejuvenates your abdominal organs.

 Important Notes

  • Note that, you have to breathe deeply throughout the process.
  • Don’t give any stress/compress your spine or neck while you’re looking forward.
  • You’ve to place your elbows straight. Not to pull your shoulders up to your ears.
  • Ardha Uttanasana is suitable for all but, in severe back pain/injury avoids Standing half forward bend.
  • Beginners should take the assistance of wall by holding the wall in place of keeping hands on the shins or floor.

(Failure is the important part of Success)

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