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