Half Forward Bend Yoga Pose:

Even as a beginner yogi, Half Forward Bend can seem like a pose to easily gloss over. However, take some time to work on it, as it has benefits other poses cannot offer as a beginner yogi. For example, body awareness, as you attempt to keep the back flat and stable. In addition, the ability to find length in the spine and upper body. It can also be a beautiful asana used in preparation of more intermediate to advanced postures.

Related Article: The Best Yoga Postures For Beginners To Do At Home

Oftentimes, you’ll see this asana in Sun Salutation. In addition, Half Forward Bend helps promote and stimulate the abdominal organs and digestion.

Half Forward Bend Yoga Pose

The Basics:

Name: Half Forward Bend Yoga Pose

Sanskrit: Ardha Uttanasana


Pose Level: Beginner Level yoga pose


  • Firstly, stand toward the front of your yoga mat. Your feet shoulder be roughly hip width apart
  • Maintain a straight spine, with your arms don to the sides.
  • As you inhale, bring your hands upward and outward until they meet overtop your head.
  • Now, exhale. Simultaneously while exhaling begin to bend at you hips toward the mat.
  • You’ll be in good position when your arms, head, and torso are parallel to the floor. Relax your neck. Alternatively your can reach the arms outward toward the side walls.
  • At this point your back should remain straight. Enhance your stretch by reaching downward with your arms, touching the floor.


  • Lower back
  • Mid back
  • Shoulders
  • Core
  • Hips
  • Hamstrings

Pose Modifications:

As a beginner, you may rest your hands on your hips or legs to help support the back. Alternatively, you can use yoga blocks on the floor below your hands.

You may also try bending the knees slightly.

Related Article: Yoga Techniques: Stretching With Yoga Blocks Made Simple


Be mindful if you have any acute or chronic injuries to the back or neck area.

Poses Commonly Transitioned To:

Forward Bend, Downward Dog, Plank pose

Poses Commonly Transitioned From:

Mountain pose