Half Forward Fold
Ardha Uttanasana teaches the long, neutral spine that protects your back in all forward folds. It is a key step in Sun Salutations.
- Level
- Beginner
- Family
- Forward fold
- Hold
- 1–5 breaths
- Works
- Back, hamstrings
- Lengthen, don't lift
- Heart forward
- Hands on shins, not knees
Step by step
How to do Half Forward Fold
Begin Begin in Standing Forward Fold.
- 01
From Standing Forward Fold, place hands on shins or blocks.
- 02
Inhale and lift the torso halfway, lengthening the spine forward.
- 03
Draw the shoulders away from the ears.
- 04
Keep the neck long, gaze slightly ahead of the feet.
- 05
Bend the knees if the back rounds.
- ↩
Coming out. Exhale and fold back down, or step back into Plank.
Breath
Inhale into the lift; exhale to release.
Focus
Long, neutral spine
Why practise it
Strengthens the back extensors and teaches neutral spine in folding.
Alignment & cues
Spine parallel to the floor or angled up; crown and tailbone reach away from each other.
Teacher’s cues
- “Lengthen, don't lift”
- “Heart forward”
- “Hands on shins, not knees”
Common mistakes
Rounding the upper back and craning the neck up.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Hands on thighs or blocks; bend knees.
Variations
- Hands on hips
- Arms extended forward
Props
- Blocks under hands
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Prepare with
This pose
Follow with
Practise with care
Safety
Bend the knees with lower back sensitivity.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
The 'look up' step of Sun Salutation, linking folding with inhalation.
Questions
Where should my hands go in Halfway Lift?
On the shins, thighs or blocks — wherever lets your spine be long.
