Half Forward Fold at the Wall

Ardha Uttānāsana (wall)

Read what the gnome says

Half Forward Fold at the Wall! Stand facing away or toward a wall, hands on it, and hinge to a flat back. Hips over heels, spine long, head between the arms. Breathe, lengthen. Wall-leaning gnome.

Works on Hamstrings · Spinal extensors · Shoulders

How to do it

1. Stand facing a wall and walk the hands onto it at hip height.
2. Step back until the arms are straight and the spine is flat.
3. Press the hands into the wall, lengthen the back and breathe; hold.

Common mistakes

• Don’t round the back.
• Don’t lock the knees.
• Don’t sink into the shoulders.

Benefits

• Stretches the hamstrings and the back of the body.
• Quietens the mind and slows the breath.
• Releases tension in the back and neck.

Take care: Go easy or skip if you have lower-back pain or a hamstring injury. Bend the knees as much as you like and keep the back long.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Forward Fold

• Chair-Seated Forward FoldBeginner
• Half Forward Fold with BlocksBeginner
• Halfway LiftBeginner
• Hands Under Feet PoseBeginner
• Head-to-Knee PoseBeginner
• Pyramid Pose with BlocksBeginner