Ardha Uttanasana: Half Standing Forward Bend

Ardha Uttanasana: Half Standing Forward Bend

An effective stretch for your hamstrings and calves ardha uttanasana (ARE-dah OOT-tan-AHS-anna), is often used during vinyasa sequences to connect the breath as you flow from one posture to the next.

Philosophy + Origin

One of the reasons ardha uttanasana is used so much in vinyasa yoga classes is that it positions the body for chaturanga dandasana. Because it engages the navel and core, it’s a powerful pose for warming up the body, which is why it’s included in warm-up sequences. Despite its sometimes transitory nature, the pose also engages the navel chakra (manipura), which can bring the practitioner increased confidence and willpower.

ADJUSTMENTS/MODIFICATIONS:

  • Place fingertips on the shins or blocks.
  • Place hands on a chair or wall.
  • Bend knees as much as needed to offer more space for the spine and lower back.
  • Although the name of the posture suggests “half,” it doesn’t mean that you must lift half way up. For some, even a quarter lift provides a powerful stretch for the backs of the legs without compromising alignment.

STEP-BY-STEP:

  1. Begin in a standing forward bend (uttanasana).
  2. Inhale to reach your chest forward, lengthening the sides of your torso.
  3. Place your fingertips on the ground, or hands to shins.
  4. Bring your gaze to the ground in front of you, neck in neutral alignment.
  5. Hold the lifted pose for a couple breaths before exhaling back to forward fold.

PREPARATORY POSES:

SEQUENTIAL POSES:

  • Wide-legged forward fold | Prasarita padottanasana
  • High to mid plank | Chatarunga dandasana

COUNTER POSES:

SANSKRIT:

  • Ardha = half
  • Uttana = intense stretch
  • Asana = pose

PHYSICAL BENEFITS:

  • Stretches your hips, hamstrings, calves and lower back.
  • Strengthens your thighs, core, and back.
  • Warms your body.

ENERGETIC BENEFITS:

  • Engages the navel chakra, manipura.
  • Increases confidence, willpower, and self-esteem.


Hanumanasana: Front Splits Pose

ADJUSTMENTS    |     BENEFITS    |     SEQUENCING    |     SANSKRIT    |     STEPS

Hanumanasana (hah-new-mahn-AHS-ah-nah) honors the great leap made by Hanuman, the famous monkey god from the Ramayana, across the ocean from India to the mountains of Sri Lanka. Front splits pose demands flexibility, strength, and stability.

Philosophy + Origin

More than just an incredible leap, Hanuman is remembered, celebrated, and worshiped because of his great devotion and courage. To be devoted, one must be bold enough to stand firmly in their beliefs, selflessly serving others and putting others’ needs above their own.

Because of its physical demands, it’s easy to get caught up in “achieving” the outward appearance of the posture. As such, it’s important to keep your ego in check as you dedicate yourself to the posture. Above all, invite kindness and selflessness to flow freely from the posture. As you practice, ask yourself how you can embody Hanuman’s devotion both in your physical yoga practice and your everyday life.

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