Standing Forward Bends
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Yoga Techniques and Fitness
Overview
In this lesson, we explore the family of Standing Forward Bends, including Uttanasana, Ardha Uttanasana, Padangusthasana, and Padahastasana, each offering different depths of stretch and different benefits.
Objective
Become familiar with the variations and naming conventions of standing forward bends, and how each serves different purposes in practice and sequencing.
What You'll Get
What You'll Get: You'll understand the progression from basic hands-on-floor Uttanasana to holding the big toes or placing hands under feet, and when to use the half-lift version. The lesson clarifies naming differences across traditions—why some call a half-lift Ardha Uttanasana while others use Padangusthasana. You'll learn how these poses lengthen hamstrings and back, increase circulation to the brain, and bring a centering, stress-relieving quality. For teachers, you'll gain insight into how to cue the half-lift in Sun Salutations and vinyasas, and how to adapt these poses for students at different levels of flexibility.
Uttanasana
Ardha Uttanasana
Uttanasana Bound Hands
Padangusthasana
Uttanasana
OOT-tan-AHS-ahna
uttana = intense stretching or extension
Intense Stretching Posture
Also known as: Standing Forward Bend
Ardha Uttanasana
ARE-dah OOT-tan-AHS-ahna
Half Standing Forward Bend
Also known as: Half Way Lift
Padangusthasana
POD-ung-goos-TAWS-ahna
Hand to Big Toe Pose
Padahastasana
PAH-dah-hah-STAHS-ahna
Hand to Foot Pose
Also known as: Gorilla
Baddha Hasta Uttanasana
Bound Hands Intense Stretching Posture
Summary
- Uttanasana: hands on floor, block or legs
- Padangusthasana: hold big toes
- Padahastasana: hands under feet
Notes
- Ardha Uttanasana is often used as the name for a Half Way Lift and included in Surya Namaskar and other vinyasas.
- However, in some styles, Padangusthasana is the name for a Half Way Lift. In this case, the naming comes from Part I of Padangusthasana in the Iyengar tradition: toes are clasped and spine is lengthened forward into a Half Way Lift.
See Also
Effects / Benefits
Energy, Mood, Emotion
Effects to energy, mood or emotion may include the following.
- Gives a “refreshed sense of well-being”
- Centering
- Relieves tension and stress
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