Ardha Uttanasana: Half Forward Fold (Half Lift)
Up next in our “Highlight on…” series is Ardha Uttanasana (half forward fold).
The Sanskrit word ardha means ‘half’, and if you recall from our last post, Uttanasana means ‘deliberate lengthening’, so Ardha Uttanasana is the half deliberate lengthening pose, or half forward fold. It’s often called’ half lift’ as well since the motion is that of a lifting up from a full forward fold.
We’ll build the pose from the previous pose, Uttanasana:
- As you inhale, begin to lift the gaze as you draw the shoulder blades down the back
- Gently pull the belly up and in
- Lift the torso slightly
- Keep the back flat
- Hands can rest on the shins or in front of you on the floor, or on a block
- Create length through the spine from the tailbone to the top of the head.
- Option to bend the knees slightly
Benefits of Ardha Uttanasana:
- Extends the spine
- Develops flexibility in the hips and hamstrings
- Strengthens the back and legs
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