Hips back over the heelsKnees softGaze ahead, chin levelHands on the blocksHalf Forward Fold with Blocks
Ardha Uttānāsana (blocks)
Read what the gnome says
Half Forward Fold with blocks! Stand, place the hands on blocks, and lengthen the spine into a flat back. Hips over the heels, gaze down. Press the hands, lift the chest. Breathe, then fold deeper. Block-loving gnome.
Works on Hamstrings · Spinal extensors
How to do it
- Stand with the feet hip-width apart and place a block under each hand.
- Hinge forward from the hips, spine long and flat.
- Gaze slightly ahead, keep the knees soft and breathe; hold.
Common mistakes
- Don’t round the upper back.
- Don’t lock the knees.
- Don’t lift the chin hard.
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.
Not medical advice. Ease off if anything feels sharp or wrong.
Similar poses Forward Fold
Chair-Seated Forward FoldBeginner
Half Forward Fold at the WallBeginner
Halfway LiftBeginner
Hands Under Feet PoseBeginner
Head-to-Knee PoseBeginner
Pyramid Pose with BlocksBeginner
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