Beginner Forward fold Standing HathaGentle

Half Forward Fold

Ardha Uttanasana अर्ध उत्तानासन

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
Hold: 1–5 breaths
Focus: Long, neutral spine
Steps: 5 cues · ~1 min

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Lengthen, don't lift
Heart forward
Hands on shins, not knees

WorksBack · hamstrings

Step by step

How to do Half Forward Fold

StartBegin in Standing Forward Fold.

1
From Standing Forward Fold, place hands on shins or blocks.
2
Inhale and lift the torso halfway, lengthening the spine forward.
3
Draw the shoulders away from the ears.
4
Keep the neck long, gaze slightly ahead of the feet.
5
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 & common mistakes

Aim for 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”

Watch out for

Rounding the upper back and craning the neck up.

Make it yours

Easier, harder, supported

Easier

Hands on thighs or blocks; bend knees.

Variations

Hands on hips
Arms extended forward

Props

Blocks under hands

In a sequence

Where it fits in a flow

Good to know

Questions

Where should my hands go in Halfway Lift?

On the shins, thighs or blocks — wherever lets your spine be long.

In the tradition

The 'look up' step of Sun Salutation, linking folding with inhalation.

What helps

Props that make this easier

Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon

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