加载中…Standing Half Forward Bend
(2016-12-29 18:43:52) (are-dah oot-tan-AHS-anna) ardha = half uttana = intense stretch
Standing Half Forward Bend: Step-by-Step Instructions
http://www.yogajournal.com/images/old/poses_section/pose_step1.gifHalf
From Uttanasana (Standing Forward Bend), press your palms or fingertips into the floor (or blocks on the floor) beside your feet. With an inhale, straighten your elbows and arch your torso away from your thighs, finding as much length between your pubic bone and navel as possible.
http://www.yogajournal.com/images/old/poses_section/pose_step2.gifHalf
With your palms (or fingertips) push down and back against the floor, and lift the top of your sternum up (away from the floor) and forward. You might bend your knees slightly to help get this movement, which will arch the back.
http://www.yogajournal.com/images/old/poses_section/pose_step3.gifHalf
Look forward, but be careful not to compress the back of your neck. Hold the arched-back position for a few breaths. Then, with an exhale, release your torso into full Uttanasana.
| Pose Information |
|---|
| Sanskrit Name |
| Ardha Uttanasana |
| Pose Level |
| 1 |
| Contraindications and Cautions |
| With any neck injury, don't lift the head to look forward; otherwise same as those of Uttanasana |
| Beginner's Tip |
| If you can't easily touch the floor with your knees straight, support each hand on a yoga block set just outside each foot. |
| Benefits |
| Stretches the front torso Strengthens the back and improves posture Stimulates the belly |
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