Ardha Uttanasana
Halve Voorover Buiging Houding | Half Forward Fold Pose
Increases flexibility in hips & hamstrings
Stretches back, chest & legs
Strengthens legs & back
Contra-indications:
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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
Exhale: come back to uttanasana.
PREPARATORY POSES
Uttanasana | Forward fold pose
SUBSEQUENT POSES
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REPLACEMENT POSES
Uttanasana | Forward fold pose