Half forward fold (hold)

Ardha Uttanasana

Yogaeasytimedno equipment

From the standing forward fold, the torso lifts halfway to a long flat back roughly parallel to the floor, hands on the shins with straight arms, legs straight and hips over the heels, neck long with the gaze slightly forward.

How to do it

1. Start in the standing forward fold, feet hip-width, palms on the floor or shins.
2. Inhale, slide the hands to the shins (or fingertips on the floor/blocks) and straighten the arms.
3. Lift the chest forward until the back is flat and about parallel to the floor; hinge only at the hips.
4. Shoulder blades draw back, spine long from tailbone to crown; gaze at the floor a little ahead of the feet.
5. Legs straight (soft knees allowed), feet flat, hips over the heels.

Muscles worked

glutei, lombari, femorali