Half Forward Fold

The Half Forward Fold (Ardha Uttanasana) might seem like a straightforward stretch, but don’t be deceived by its simplicity—this pose is a powerhouse of benefits.

It’s all about that sweet balance between elongating your spine and engaging your core, making it a staple in yoga sequences everywhere.

Pose details

How to do the Half Forward Fold pose

Before diving into Revolved Triangle Pose, it’s a good idea to warm up with poses that lengthen the spine and open the hips, such as Forward Fold, Warrior I, and Pyramid Pose.

Once you’re ready, follow these steps:

1. Start in Mountain Pose (Tadasana). Step your feet about three to four feet apart. Turn your right foot out 90 degrees and your left foot in slightly. Align your heels with each other.
2. Extend your arms out to the sides at shoulder height, parallel to the floor, with your palms facing down. Take a deep breath in.
3. As you exhale, hinge at your hips and reach your right hand down toward your right shin, ankle, or the floor outside your right foot. Simultaneously, extend your left arm up toward the ceiling, creating a straight line from your left hand to your right hand.
4. Inhale deeply and lengthen your spine. As you exhale, twist your torso to the left, bringing your left shoulder back and your right shoulder forward. Your gaze can follow your left hand, looking up toward the ceiling, or you can keep your neck neutral by looking straight ahead or down at your right foot.
5. Keep your hips square and your legs strong. Press firmly into both feet, especially the outer edge of your back foot, to maintain balance and stability.
6. Hold the pose for five to ten breaths, or as long as comfortable. Keep breathing deeply and evenly, allowing your body to relax into the twist.
7. To come out of the pose, inhale and lift your torso back up to standing, extending your arms out to the sides. Exhale and lower your arms to your sides. Step your feet back together into Mountain Pose.
8. Repeat the pose on the other side, turning your left foot out 90 degrees and your right foot in slightly. Follow the same steps to complete the pose on the left side.

Modifications

If Revolved Triangle Pose feels a bit too challenging, don’t worry—there are plenty of ways to modify it while still getting the benefits:

• Use a block: Place a block on the inside or outside of your front foot to bring the floor closer to you. This can help you maintain balance and proper alignment without straining your hamstrings or lower back.
• Bend your front knee: If you’re struggling to keep your front leg straight, try bending your front knee slightly. This can make it easier to reach the floor or a block and can help you focus on twisting from your torso rather than forcing the stretch in your hamstrings.
• Shorten your stance: Bring your feet closer together to reduce the intensity of the stretch. A shorter stance can make it easier to balance and twist, especially if you’re new to the pose or working on flexibility.
• Use a wall for support: Stand with your back against a wall and perform the twist. This can help you maintain proper alignment and provide extra stability, making it easier to focus on the twist without worrying about balance.
• Focus on the twist: Instead of reaching for the floor, place your hand on your hip or extend it out to the side. Concentrate on twisting your torso and opening your chest, rather than how far you can reach. This can help you get the benefits of the twist without compromising your form.

Safety tips

• Warm up properly with poses like Downward Dog or Extended Triangle Pose to prepare your body.
• Engage your core muscles to support your spine and maintain balance throughout the pose.
• Keep your front knee slightly bent to avoid hyperextension and protect your joints.
• Ensure your hips stay level and square to the front to prevent twisting your lower back.
• Use a block under your lower hand if you can’t comfortably reach the floor, maintaining proper alignment.
• Breathe deeply and steadily, allowing your breath to guide your movements and help you stay grounded.
• Exit the pose slowly and mindfully, transitioning gently to avoid any sudden strain or discomfort.

Similar yoga poses

Revolved Chair Pose (Parivrtta Utkatasana)

This twist in a squat position challenges your balance and strengthens your legs while detoxifying the body through the twist.

Revolved Crescent Lunge (Parivrtta Anjaneyasana)

Similar to Revolved Chair, this pose involves a deep twist but is performed in a lunge position, which also stretches the hip flexors and strengthens the legs.

Revolved Triangle Pose (Parivrtta Trikonasana)

This standing twist stretches the hamstrings and opens the chest, providing a deep twist similar to Revolved Chair but with a different leg position.

Revolved Side Angle Pose (Parivrtta Parsvakonasana)

Another standing twist, this pose involves a deep lunge and a twist, engaging the core and legs while opening the chest and shoulders.

Half Lord of the Fishes Pose (Ardha Matsyendrasana)

A seated twist that deeply engages the spine and detoxifies the body, similar to the twisting action in Revolved Chair but performed on the ground.