Ardha Uttanasana (Standing Half Forward Bend)
Learned: Asana Lab
See Manual Pages: 113, A-113
Where this can show up in class: Namaskars, Sutra 1, Peak Pada, Afterward
This pose can be done in the following orientations: Standing.
This pose contains the following overall actions: Forward Fold.
| Hip and Knee Information | |||||
|---|---|---|---|---|---|
| Hip Position | Knee Position | Significant Weight Bearing | |||
| Open | Closed | Bent | Straight | ||
| Front/Leading Leg | X | X | X | ||
| Back/Second Leg | X | X | X | ||
| Movements of Prana | |||
|---|---|---|---|
| Prana | Apana | Vyana | Samana |
Sitz bones |
Legs Heels |
Crown Sitz bones |
Belly |
| Relevant Asanas | ||
|---|---|---|
| Kramas | Related Asanas | Pratikryasanas |
Viparita Karani Adho Mukha Svanasana Uttanasana Paschimottanasana Dandasana Navasana / Paripurna Navasana |
| Physical Key Actions | ||
|---|---|---|
| Joint Mobilizations | Muscle Stretching | Muscle Engagement |
Hamstrings |
Quads Spinal erectors |
| Common Misalignments | |
|---|---|
| Mixalignments | Cues to help |
| Knees hyperextended (w/ hands on floor) | Slight bend in knees; Hands on shins |
| Flat back | Long spine, push hips back and crown forward, add a little up dog (spinal extension) |
| Weight shifted toward toes | Shift weight slightly towards heels |
| (on entrance) Arms out front or to side | Be aware that that is more load on back |