How to Achieve the Perfect Flat Back Pose

Ardha Uttanasana or the Flat Back Pose is a fundamental yoga pose within the Sun Salutations sequence and help to gain posture and rhthym in the breath. 

Young woman doing yoga in the park in a flat back pose - Flat Back Pose - Yoga - ILYNSI Yoga


  • Reduces stress by soothing the spinal nerves and slows down the heartbeat
  • Calms the mind
  • Relieves abdominal pain
  • Reduces excess weight in the abdominal region
  • Improves digestion and constipation
  • Makes the spine supple
  • Stretches hamstrings, hips, and spine
  • Strengthens thighs and knees

The Pose 

  • Inhale, straighten the back to the fingertips
  • Legs straight, fingertips touching the floor in line with the toes
  • Pull the shoulders back towards the hip bones
  • Bring the lower back towards the floor and send the sit bones up towards the ceiling
  • Tighten the kneecaps, keep the front of the legs active
  • Bring the chest bone forward and up away from the hip bones
  • Exhale, place the hands flat on the ground into a forward fold
  • Beginner variation: hands to ankles, knees, or shins. Or bend the knees until the chest is against the upper thighs. A straight back is more important than straight knees/legs.

Breaths: Aim to hold for 1 to 5 breaths

Avoid If you have lower back issues, shifting your weight backward so that your hips are behind your heels, and hyper extension in the legs or pushing out the hip bones

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