Upward Forward Fold Pose

Ardha Uttansana

Ardha Uttanasana is considered a base pose as Ardha Uttanasana variations can be derived from this pose. Ardha Uttanasana helps boost energy in the body and hence can be included in flow yoga sequences.

Step-by-Step Instructions

Step 1
Start in Uttanasana (Forward Fold) with big toes together & heels slightly apart. If you have lower back issues keep feet hips distance apart with the outer edges of the feet parallel to one another. *Modifications: You may bend the knees as needed for lower back issues or tight hamstrings.
Step 2
Keep even distribution of weight in your feet. Notice if there is the tendency of the weight going back towards your heels. If so draw the shin forward.
Step 3
Using the strength of your core (not your lower back!) lift the torso half way up (parralel with the ground). Keep the engagement of the belly throughout the pose. Fingertips can stay on the earth, blocks or hands could come up to your shins.
Step 4
Lengthen the spine. Sits bones lengthen back as the crown of the head lengthens forward Make sure the neck is in line with the rest of your spine.
Step 5
To release take an exhale and hinge from the hips to come back to a forward fold.

Pose Detail

Benefits and Contraindications

Benefits

Stretches the front torso

Strengthens the back and improves posture

Stimulates the belly

Contraindications

With any neck injury, don't lift the head to look forward; otherwise same as those of Uttanasana

Photo poses in different angles

Tips

For Beginners or those with tight hips or hamstrings you can try using blocks with this pose. With Half Forward Fold the key is to strive for a long and straight spine. Keep the core engaged to protect the lower back and prevent arching. You could always bend your knees to your level of comfort. There is also a tendency to become passive in this pose. Maintain active legs and core and keep energetically reaching through the crown of your head.

Modifications & Variations
  • Standing Forward Bend Tiptoes Hands Away
  • Standing Forward Fold Pose Variation Knees Bent
  • Half Bound Lotus Standing Forward Bend Variation
  • Half Forward Fold Hands On Floor
  • Half Forward Fold Hands On Back
  • Diver Pose
  • Standing Forward Fold Pose One Foot On Chair
  • Upward Forward Fold Wall
  • Revolved Half Forward Fold Pose Against Wall
  • Half Forward Bend Pose Block Under Feet
  • Standing Forward Fold Pose Knee To Armpit
Top Preparatory Poses
  • Standing Forward Fold Pose
  • Downward Facing Dog Pose
  • Standing Forward Fold Pose Variation Knees Bent
Top Follow-Up Poses
  • Standing Forward Fold Pose
  • Plank Pose
  • Four Limbed Staff Pose

Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.