Stående Halv Fremoverbøy

Standing Half Forward Bend, or Ardha Uttanasana , is a great yoga exercise that helps stretch the hamstrings and calves, lengthen the spine, and improve posture. It also strengthens the core muscles and the back, and is an important pose in both sun salutations and general yoga practices.

Correct Form and Technique

How to perform the Standing Half Forward Bend with the correct technique:

  1. Start in Mountain Pose (Tadasana), with your feet hip-width apart and your arms at your sides.
  2. Inhale and raise your arms above your head, lengthening your spine.
  3. Exhale and bend forward from the hips, keeping the upper body parallel to the floor and the back straight.
  4. Place your fingertips on the floor or on your calves if you cannot reach the floor comfortably.
  5. Keep your knees slightly bent and stretch through your back, pulling your shoulder blades together.
  6. Hold the position for a few deep breaths, and focus on the extension in the back and the stretch in the back of the thighs.
  7. To finish, exhale and fold fully forward into Forward Bend (Uttanasana), or return to a standing position on the next inhale.

Common Errors

  • Rounding the back: A common mistake is rounding the back, which can cause strain. Make sure to keep your back straight and engage your core.
  • Locked knees: Avoid locking the knees, keep a slight bend to protect the joints and get a deeper stretch.
  • Upper body collapse: Remember to lengthen your spine and keep your shoulders back, rather than letting your upper body collapse.

Modifications and Variations

Adapt this exercise depending on your flexibility:

  • Beginner-friendly: If it's difficult to reach the floor, place your hands on your calves or use a yoga block for support.
  • Deeper stretch: For a more intense stretch, activate the quadriceps to lift the kneecaps and engage the leg muscles while lengthening the spine.
  • Advanced variations: Try performing the exercise with your hands on your back for increased chest opening, or with the help of a block for extra support.

Repetitions and Sets

Hold the position for 3-5 deep breaths as part of the yoga practice. Repeat the exercise 3-4 times to improve the flexibility of the hamstrings and strengthen the back.

Breathing techniques

Inhale as you lengthen your spine, and exhale as you bend forward. Take deep, steady breaths to calm your body and help your muscles relax.

Video Demonstrations

Here are two videos that demonstrate the correct execution of the Standing Half Forward Bend:

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