Ardha Uttanasana (Standing Half Forward Bend)

How to Do, Benefits and Contraindications

ardha uttanasana standing half forward bend
English Name(s)
Standing Half Forward Bend
उत्तानासन/ardha uttānāsana
ardha: “half”
ut : “intense”
tan : “to stretch or extend”
āsana: “posture”


Standing Half Forward Bend Pose is also referred to as Ardha Uttanasana in Sanskrit. It is a part of the Vinyasa style of yoga and is one of the intermediate poses in Sun Salutation.

This yoga asana or yoga pose can be used to increase the flexibility of the spinal cord and strengthen the muscles in your core, hips, hamstrings, calves, upper and lower back.

You can perform this simple yoga stance anytime and anywhere. Also, it makes for an effective warm-up pose. During Vinyasa sequences, this asana is used to keep track of your breathing as you transition from one yoga pose to another.

Yoga may be an effective way for athletes to improve their balance and flexibility. The results of this study suggest as much, with yogis demonstrating improved measures in these two specific components after only 10 weeks!

Muscle Focus

Standing Half Forward Bend Pose focuses on several muscles such as

  • Erector Spinae (Spine Erectors)
  • Glute Muscles
  • Piriformis
  • Iliopsoas
  • Hamstring Muscles
  • Calf Muscles

Ideal For Health Conditions

  • Preventing Hamstring and leg-related Injuries.
  • Preventing Shortening of Hamstrings.
  • Promotion of Harmony between all the leg muscles.

Benefits of Standing Half Forward Bend Pose

Benefits of Standing Half Forward Bend Pose

1. Stretches the Hamstring Muscles

Our Hamstring muscles are located in the back of our thighs, it is made up of 3 different muscles: semitendinosus, semimembranosus, and biceps femoris muscles. When these muscles remain inactive for a long time then they become stiff, by practicing this Pose we can keep our hamstrings healthy.

2. Helps to Prevent Injuries in the Legs

Our hamstring muscles are highly prone to injuries, especially during intense physical activities and sports. By practicing this Yoga Pose we can improve the flexibility of these muscles, thus it helps to prevent them from getting hurt while performing various exercises.

3. Improves Your Breathing Pattern

This yoga pose also works as a stress reliever and relaxes our mind by improving our blood circulation throughout the body. It further helps us in controlling hyperventilation which is caused due to anxiety or panic attacks. Regular practice of this Yoga Stance will help you to maintain calmness both mentally and physically.

4. Tones and Strengthens the Spine

The spine is one of the most important parts of our body as it helps us to maintain our posture and balance. This yoga pose stretches and strengthens the spinal cord, which in turn tones and strengthens the entire back region.

5. It Massages the Abdominal Organs

This Yoga Pose gently massages all the internal organs present in our abdomen such as the liver, pancreas, kidneys, spleen, etc. It also stimulates the function of these organs and thus keeps them healthy.

6. Soothes and Calms the Mind

Practicing this Yoga Pose relieves the tension in your muscles and brings stability to the mind. It promotes mental clarity and helps you focus better on various tasks such as meditation or yoga practice. This can also help you find inner peace and calmness by reducing stress, anxiety, anger, frustration, or other negative emotions from your life.

7. Stimulates the Abdominal Cavity Aiding Digestion

This Yoga Pose massages all the internal organs present in our abdomen such as the liver, pancreas, kidneys, spleen, etc. It also stimulates the function of these organs and thus keeps them healthy. This will help improve your digestion process and keep your stomach healthy.

8. Very Beneficial for People Having Desk-Based Jobs

 This Yoga Pose helps to relieve the tension built in your muscles from sitting all day long. It also improves blood circulation throughout the body and thus gives you more energy.

9. Serves a Great Value for People Having Hypertension Condition

This Yoga Pose helps to lower blood pressure by stimulating the function of our internal organs. It also helps in removing the toxins from our bodies and improving our overall health. People having hypertension condition should practice this Yoga Pose under proper guidance and supervision.

10. Helps in Menstrual Cramps

This Yoga Stance helps to relieve menstrual cramps. It also improves blood circulation throughout the body and thus reduces pain in our muscles caused due to menstruation.

11. Helps in Constipation Relief

  This Yoga Pose acts as a natural cure for constipation problems by stimulating your digestive system and improving its functioning. It also helps to remove the toxins from our bodies and improves our overall health.

12. Alleviate the Symptoms of Asthma, Headache and Insomnia

This Yoga Pose has immense healing power and helps to alleviate the symptoms of various health conditions such as asthma, headache, and insomnia. It relaxes our mind and body by improving our blood circulation throughout the body. Thus, it is a great way to cure these problems naturally without any medication.


In case of a lower back injury, glaucoma or a tear in the hamstrings, you must stop practicing this asana. However, if you still want to continue, then please keep your knees bent during the session. Another option is to use a wall as a support. Simply place your hands on the wall, parallel to the floor.

If you are suffering from any kind of neck injury, then instead of looking forward you can keep your head down while performing this asana.


Preparatory Pose

Standing Half Forward Bend Pose with Knees bend (Ardha Uttanasana)

Beginner’s Tips

  • Make sure that your feet are hip-width apart while you perform this pose.
  • Keep your spine elongated and in a straight position throughout the duration of the pose. Do not let it curve forward or backward.
  • Gently bend at your hips and hinge forward from your waist as you exhale, until your torso is parallel to the floor. If possible, try to touch your palms to the floor beside your

How to Do Standing Half Forward Bend Pose?

Step 1 – Stand with your feet hip-width apart

Step 2 – Inhale deeply and extend your arms above your head

Step 3 – Exhale and bend forward from your hips, keeping your spine elongated 

Step 4 – Place your hands on the floor or clasp them together behind your back

Step 5 – Hold this pose for a few seconds and then release

Step 6 – Repeat as many times as you feel comfortable

Mental Benefits of Half Forward Bending Pose

  • Head below the heart level promotes better brain functioning.
  • It helps in cooling the brain, hence calming it.

The Bottom Line

When practicing Ardha Uttanasana, the standing half forward bend that stretches from your hands to feet and includes a deep lunge at its base will warm you up by engaging core muscles. This pose also presses down on top of the navel chakra which can increase one’s confidence or willpower as well!

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Meera Watts
Meera Watts is the owner and founder of Siddhi Yoga International. She is known worldwide for her thought leadership in the wellness industry and was recognized as a Top 20 International Yoga Blogger. Her writing on holistic health has appeared in Elephant Journal, CureJoy, FunTimesGuide, OMtimes and other international magazines. She got the Top 100 Entrepreneur of Singapore award in 2022. Meera is a yoga teacher and therapist, though now she focuses primarily on leading Siddhi Yoga International, blogging and spending time with her family in Singapore.


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