Half Forward Fold

Ardha Uttanasana

Half Forward Fold is the flat-back position that punctuates the Sun Salutations, lengthening the spine to horizontal with the fingertips or palms on the shins or floor. It creates length in the spine and a mild hamstring stretch between deeper folds. A long front body is the whole point of the shape.

Alignment cues

• Lengthen the spine to a flat back, chest reaching forward
• Fingertips to the floor or hands to the shins
• Draw the shoulders down and gaze slightly forward

Benefits

• Lengthens the spine
• Stretches the hamstrings
• Builds a strong flat back for transitions

Modifications

• Rest fingertips on blocks if reaching the floor rounds the back
• Bend the knees slightly to keep the spine long