How to Perform the Standing Half Forward Yoga Bend

The standing half forward bend--or half intense stretch as it is otherwise known--is a fairly basic forward extension that can be performed by virtually any level of yoga practitioner. It is basically a standing forward bend that is brought only to half. Instead of bending the body until the palms are touching the floor, you would bring yourself into the pose until only the tip of a finger makes contact. Though not as intense as a full standing forward bend, this half variation still has its benefits. You should find a nice stretch of your front torso. It will also strengthen your back, and it may improve your overall posture. Since you can come into this posture with much greater ease, it can be sequenced into any yoga routine or daily workout.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Yoga Mat
• Loose, Comfortable Clothing

1. Start in a standing position with your feet at about hip’s width apart. Keep your heels parallel with one another.
2. As you inhale, lengthen your back from your tail bone up to your neck. Open your chest. Make sure that you merely lift the sternum. It's important to avoid jutting out your ribcage while inhaling.
3. Bend forward from the hips until your fingertips come in contact with the floor. As you bend forward, keep your arms fully extended. Avoid any sort of bend at the elbows.
4. Press your fingertips into the floor as you move your sternum forward. Typically, your back will arch slightly as you move your sternum. This is completely normal. Do not resist your spine’s natural inclination.
5. Look forward, and hold this position for 30 to 60 seconds. Breathe easily and evenly for the entire stretch.
6. Bring your body upright. Repeat as desired in your yoga routine.

Tips & Warnings

• If you find the standing half forward bend too easy, try bringing yourself deeper by moving into the full standing forward bend.
• As you look forward in the bend, make sure not to compress your spine or neck.
• If you suffer from a neck injury, keep your gaze focused on the floor. Avoid looking forward as this may exacerbate your current injury.