Ardha Utanasana
Half Intense Stretch Pose
Drishti: Forward or Third Eye
How to
From Utanasana, inhaling look forward as you push your chest forward away from you. At the same time notice the SITS bones tilting up toward the ceiling. You should be able to feel a nice deep stretch in the hamstrings in this pose as you create length in your spine.
Modifications
Allow the knees to be bent, but try to keep length in the spine. Note that it is okay to drop the gaze slightly as the main focus is on bringing the chest forward in order to lengthen the spine.
Transitional Poses
| Entry | Difficulty | Category | Exit | Difficulty | Category |
| Utanasana | Standing | Chaturanga Dandasana | |||
| Adho Mukha Swanasana | Standing | Utanasana | Standing | ||
| Ardha Chandrasana | Standing/Balance | Adho Mukha Swanasana | Standing | ||
| Padangustasana | Standing | Ardha Chandrasana | Standing/Balance | ||
| Padahastasana | Standing | Padangustasana | Standing | ||
| Parsvottansana | Standing | Padahastasana | Standing | ||
| Parivritta Ardha Chandrasana | Standing/Balance | Parsvottansana Modification | Standing | ||
| Urdva Prasarita Ekapadasana | Standing/Balance | Parivrita Trikonasana | Standing | ||
| Urdva Vrksasana | Balance | Parivritta Ardha Chandrasana | Standing/Balance | ||
| Virabhadrasana C | Standing/Balance | Samastiti | Standing | ||
| Urdva Vrksasana | Balance | ||||
| Urdva Prasarita Ekapadasana | Standing/Balance | ||||
| Virabhadrasana C | Standing/Balance | ||||