Demi-Flexion Avant
Ardha Uttanasana
AR-dah oo-tah-NAH-sah-nah
Une posture de transition qui allonge la colonne vertebrale et renforce le dos.
Comment faire Demi-Flexion Avant
- Depuis une flexion avant, soulevez le torse a mi-hauteur
- Amenez votre colonne vertebrale parallele au sol avec un dos plat
- Placez le bout des doigts sur les tibias ou au sol
- Regardez legerement vers l'avant
- Engagez votre sangle abdominale et allongez du coccyx au sommet du crâne
Benefits
- Strengthens the back extensors and improves spinal awareness
- Stretches the hamstrings while maintaining spinal integrity
- Improves posture by training the muscles that support a flat back
- Builds core engagement and stability
- Prepares the body for deeper forward folds
Muscles Engaged
Modifications
- Place hands on blocks to bring the floor closer if your hamstrings are tight
- Bend your knees slightly to maintain the flat-back position without rounding
- Use a wall in front of you and press hands into the wall at hip height for support
Cautions
- Avoid if you have an acute lower back injury; stay in the full fold instead
- Use caution with neck injuries; keep the gaze down rather than forward