Half Forward Fold

Ardha Uttānāsana

Half Forward Fold
CategoryStanding TypeStretch LevelBeginner Hold20 sec MusclesBack, Legs BreathingInhale, lengthen your spine

How to do it

  1. EnterFrom a forward fold, inhale and lift your torso parallel to the floor, palms on your shins or the floor, back straight.
  2. HoldThe crown of your head reaches forward, tailbone back, your spine like an arrow. Shoulder blades spread away from your spine, neck in line with it.
  3. ExitExhale and fold back down.

Benefits

Teaches you to lengthen your spine in a fold — the key skill for safe forward folds.

Cautions

The app lists no specific cautions for this pose. General safety: never push into pain, keep breathing, and check with a professional if you have an injury or a chronic condition.

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

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