Ardha Uttanasana | Halve Voorover Buiging Houding | Half Forward Fold Pose

  • Increases flexibility in hips & hamstrings

  • Stretches back, chest & legs

  • Strengthens legs & back

 

Contraindications
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GETTING INTO THE POSE
  • Start in uttanasana.

  • Inhale: look forward and bring the sternum up and forward.

  • Keep the fingertips on the mat and straighten the arms.

  • Back is long and straight, the bend comes from the hips.

  • Draw the belly in slightly to make space in the lower back.

  • Knees are straight and the hips above the ankles as much as possible.

  • Shoulders away from ears.

  • Gaze is forward.

 

  • If you are unable to keep the fingertips on the mat and straighten the back, place the hands on blocks or on the shins or thighs. Use your legs or blocks to find length in the arms and back.

  • You can bend the knees slightly if necessary.

BREATH
  • Inhale: Make length between the heels and sitting bones, the sitting bones and the shoulders & the shoulders and fingers.

 

- Or -

 

  • Breathe towards the chest.

GETTING OUT OF THE POSE
PREPARATORY POSES
SUBSEQUENT POSES
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REPLACEMENT POSES