Ardha Uttanasana
Off the Mat, Into Your Life
You can incorporate Ardha Uttanasana into your day as a gentle way to stretch out your spine and legs especially after sitting for long periods. Move between Uttanasana (Standing Forward Bend) and Ardha Uttanasana (Half Forward Bend) a few times, linking your breath with your movement: Inhaling to lift, exhaling to lower. Stretching your spine and legs this way can rejuvenate your whole body and moving with your breath will calm your mind!
Benefits:
- Stretches the back and front torso
- Strengthens the spine and improves posture
- Stimulates the belly
Instructions:
- From Uttanasana (Standing Forward Bend), inhale and lift your torso away from your thighs, straightening your elbows and finding as much length in the spine as possible. Keep your back straight even if it means bending the knees. Fingertips lightly touch the floor.
Tip: Your torso should be straight. If your back rounds, bend your knees or place your hands higher on your shins until your spine is straight.
Tip: If your hamstrings or low back are tight, bend your knees and place your hands on your shins.
Modification: If you’re having trouble balancing, stand with your feet hip-distance apart.
Modification: If you have sciatica, stand with your feet hip-distance apart or wider with your toes slightly turned inward and your heels slightly turned outward.
- Lift your chest up (away from the floor) and forward as you lengthen the lumbar spine by tucking the tailbone under. Reach the crown of your head forward and your tailbone behind you. Work to create as much space between your belly button and tailbone as you can.
- Look slightly forward, being careful not to compress the back of your neck.
- Engage your quadriceps (the front thigh muscles) and draw them in and up toward the ceiling.
- Bring your weight to the balls of your feet. Keep your hips aligned over your ankles.
- Release your torso into full Uttanasana (forward fold) on an exhale breath.
Tip: Aim for aligning your ankles, knees, and hips. It’s common to lean back, placing too much weight on the heels.
