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Ardha Uttanasana

Ardha Uttanasanais a half foeward fold pose done for surya namskar. this pose is a very strong foundational pose and needs to be practiced with mindfulness. Once a strong foundation is learned then moving into Uttanasana will flow smoothly.

How To Do

  • Start in Tadasana( mountain pose), grounding your feet into the earth. Pulling up through your knee caps.
  • Then extend your arms to the sky with an inhale, palms facing each other. As you exhale slowly begin to fold forward hinging at your hips.
  • Pressing your heels firmly down into the earth. Extend out through your torso and arms.
  • Keeping your spine long, slowly bring your arms down.
  • Placing your fingertips directly below your shoulders (For a variation place your hands onto your shins). Lift though your chest to create a gentle concave in your back.
  • Lift your sitting bones to the sky. Lengthening through the backs of your legs. Breathe.

Benefits Of Ardha Uttanasana

  • Quiets and calms the mind.
  • Regulates blood pressure.
  • Relieves insomnia.
  • Tones abdominal organs.
  • Stretches and strengthens the hamstring muscles.
  • Increases flexibility in the hip joints.
  • Strengthens the knees.

Body Focus

  • Back torso
  • Belly

Type Of Yoga Poses