How to Achieve the Perfect Standing Forward Bend

Ardha Uttanasana or Standing Forward Bend is a highly beneficial pose. It is part of the sun salutations and helps to maintain proper alignment in the spine and hip joints. Although still a very active pose, it can be used as a resting pose between sequences. 

Benefits

• Reduces stress by soothing the spinal nerves and slows down the heartbeat
• Offers a cooling effect on 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

• From Mountain Pose, inhale and raise both arms toward the sky
• Exhale as you hinge from the hips to forward fold bringing your fingertips down to touch the floor
• Straighten you legs and arms as you lift your chest up away from your legs
• Broaden across the front of your chest along with a slight backward bend in your upper back as you draw your stomach in
• Rotate the pubic bone down and the tailbone up
• Inhale to lengthen your spine then exhale for a deeper forward fold
• Attempt to bring the forehead to the shins, keeping the chin tucked in
• Beginners variation: hands to ankles, shins, knees, or a block. Or, bend the knees until the chest is against the upper thighs, slowly straightening the legs. 

Breaths: Aim to hold for 1 to 5 breaths

Avoid: If you have lower back issues. Also avoid shifting your weight backward so that your hips are behind your heels