Chapters (3)

Ardha Uttanasana - Quick Yoga Tutorial - Forward Bend Extension

Yoga with Lin and Leo · 1:09

asana meditation

In this practice

Key teachings

Precision and alignment in yoga poses (Iyengar focus)
Using props for accessibility and deeper understanding
Mindful breathing during asana practice
Body awareness in forward bends

Ideal for

Beginners in yoga
Individuals with tight hamstrings
Experienced students seeking precise alignment
Those looking to improve upper back flexibility

Lesson

Instructions

Ardha Uttanasana - Quick Yoga Tutorial - Forward Bend Extension. This is a series of short videos on individual poses. Half Uttanasana ensures good alignment in the spine and helps stretch hamstrings and opens out in the shoulder joint. It is also very helpful for dealing with stiffness in the upper back.

LIVE STREAMED CLASSES option. If you would like to book one of our live streamed online classes with us at the Centre, register with us: Your first class will be free!

@Yoga with Lin and Leo are offering our new, live streamed option from our studio in Maidstone in the South East of England. . Hopefully, some of the timings will enable our viewers in the USA and India to join us. The class prices start at £7.50.

@Yoga with Lin and Leo have changed the way we work due to the Covid-19 situation. We hope to continue posting regularly but we will be teaching individually.

This way of working with Lin is Intermediate yoga, (for those who have an established, mature practice and are ready to tackle some of the more challenging poses). but we will also be posting Complete Beginners Yoga routines, (for those who are new to the subject), and short Beginners sequences (for those who know the basics of the subject).

Steps

Ardha Uttanasana (Half Standing Forward Bend)
Modified Ardha Uttanasana with props
Spinal lengthening in forward bends
Proper arm and leg positioning

Benefits

Ensures good alignment in the spine
Helps stretch hamstrings
Opens out the shoulder joint
Helps deal with stiffness in the upper back
Improves posture

Ardha Uttanasana Mindfulness Asana Iyengar Ama Uttanasana Props

Transcript

you'll need a ledge or a high table for this pose you can perhaps use the back of a sofa or the back of a sturdy chair take the hands to your ledge and walk your feet back and line the outer edge of the feet up with the outer edge of the mat the legs need to be vertical the back flat the arms straight and the hands onto your support work your armpits towards the floor and move your navel towards your spine keep your legs lifting and your ears between your arms keep the breath fine and even through the nostrils to come out of the pose walk forwards you

Practice summary

Level: all levels
Duration: 3 minutes
Equipment: yoga matledgehigh tableback of a sturdy chairback of a sofa
Target areas: hamstringsspineshouldersupper backlegs
Energy: balancing

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