Standing Half Forward Bend
Maya - Pose Assistant
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Benefits
Standing Half Forward Bend (Halfway Lift) lengthens the spine and front torso, strengthens back muscles, improves posture, and mildly stretches hamstrings/calves. It's a key transitional pose in Sun Salutations.
Practice Guide
From Standing Forward Bend (Uttanasana), inhale.
Lift your torso halfway up, creating a long, flat back parallel (or near parallel) to the floor.
Place fingertips on the floor, shins, or thighs for support. Avoid rounding the back.
Draw shoulders away from ears. Extend crown of head forward and tailbone back.
Engage core muscles to support the long spine.
Gaze slightly forward or down, keeping neck in line with spine.
Hold briefly or transition. Exhale to fold back into Uttanasana or step/jump back.
Modifications
Place hands securely on shins or thighs if floor is not reachable with a flat back.
Use yoga blocks under fingertips.
Keep a micro-bend in the knees, especially if hamstrings are tight.
Focus primarily on achieving a long, straight spine from tailbone to crown, rather than height.
Safety Notes
⚠Serious acute back injury (maintain very careful neutral spine, use support, avoid strain)
⚠Neck injury (ensure neck remains aligned with spine, gaze down)
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Warm-up Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.