#4 Ardha Uttanasana – Half Standing Forward Bend Pose

(LONDON) por Paula Tooths


Hellos!!  It’s day #4 already!


“You may think that only you are a prisoner, but other people are also prisoners. You are in a small prison, but others are in the big prison outside. When will they be released? Think that you are a yogi and that you are pursuing your sadhana in this particular place and at this particular moment. Immediately you will experience great joy. If you change your understanding, you will be free in a minute.” ~ Baba Muktananda
Half Forward Fold is a great pose to try before or after walking, running, or cycling.





  1. While you get into the starting position, inhale deep and spread your legs shoulder width apart. Inhale as you extend your arms high up in air, parallel to each other and stretch up.
  2. Gradually, lower them, bending your back at right angles in attempt to touch the floor. Ensure that your back is not curved.
  3. Hold the position for 15-30 seconds as a beginner. Later you must hold it even longer, say a minute or more.
  4. Gently exhale and revert to the starting position.
  5. Ideal…. Do it twice in a practice along with other poses.

If you feel exerted, rest in Corpse pose.




If you can’t keep your back flat, move your palms higher up the wall to achieve a straight spine. Sciatica sufferers should keep their legs slightly wider than hip-width apart, turning their toes in and heels out.




I love this asana!!! It quiets and calms the mind (it’s all I need today!), regulates blood pressure, relieves insomnia, tones abdominal organs, stretches and strengthens the hamstring muscles, increases flexibility in the hip joints, strengthens the knees. It really helped me to have full control of my neck! 🙂


Hope you enjoyed!




x Paula