Ardha Uttanasana // Half Intense Stretch Pose
(Half forward fold)
Getting into the pose:
Standing with the feet rooting down into the earth, hinge from the hips and let the chest come halfway down – creating length in the spine as you gaze to the horizon. There is the option of coming up onto the finger tips, or placing the hands onto the shins, or (in the traditional Ashtanga practice) placing the hands flat on the ground – whilst maintaining the lift of the sternum.
Common Errors in the pose:
Rounding through the spine – work towards creating length in the spine by allowing the sit bones and pelvis to tilt slightly upwards.
Benefits of the pose:
- Strengthens the thighs and knees
- Creates length in the hamstrings
- Creates space between each vertebrae
- Helps prepare the body for more intense forward folds – ie: Uttanasana