The Asanas – Ardha Uttanasana Tutorial
Ardha Uttanasana
Half Lift stretches the hamstrings and is used to transition from standing to plank or downdog when moving through a vinyasa flow. Your inhale brings you into a flat back with the belly pressing towards the spine, long through the side seams, shoulder heads hug towards the pelvis and in towards the midline, long through the back of the neck. (Start video at the 2-minute mark.)
Sanskrit:
Ardha Uttanasana
Level:
Beginner
Step-by-Step Instructions
Starting from standing forward fold
Lift torso parallel with the ground
Place hands on shins or thighs
Draw the belly in towards the spine
Knit the front of the ribs together
Hug shoulder blades in towards one another and down towards the pelvis
Draw chin in towards throat to lengthen the back of the neck
Create one long line from the crown of the head to the tail
Modifications and Variations
Use blocks underneath the hands
Category
Forward Bends