Standing Half Forward Bend anatomy

Standing Half Forward Bend · Ardha Uttanasana · Tư thế nửa gập người đứng

Standing Half Forward Bend mainly works erector spinae, multifidus, rhomboid major, trapezius; it stretches hamstrings, gastrocnemius, gluteus maximus; quadratus lumborum, transversus abdominis, soleus stabilize.

3D anatomy model of Standing Half Forward Bend: working muscles in red, stretching in blue, stabilizing in yellow

Opening the 3D model…

Hinge at the hips to about 90° with a flat back parallel to the floor, hands on your shins or the floor. The erector spinae keep the back flat while the hamstrings lengthen.

Muscles in this pose

Working (contracting): Erector spinae, Multifidus, Rhomboid major, Trapezius, Quadriceps, Iliopsoas

Stretching: Hamstrings, Gastrocnemius, Gluteus maximus

Stabilizing: Quadratus lumborum, Transversus abdominis, Soleus, Triceps brachii

Why these muscles work or stretch

Erector spinae · Working (contracting): Holds the back flat against gravity
Rhomboid major · Working (contracting): Draws the shoulder blades together to open the chest
Quadriceps · Working (contracting): Contracts so the hamstrings can release (reciprocal inhibition)
Iliopsoas · Working (contracting): Holds the pelvis in an anterior tilt
Triceps brachii · Stabilizing: Presses the hands lightly into the shins

Practice cues

Lengthen from tailbone to crown; keep your back flat
Broaden your collarbones; draw your shoulders back
Bend your knees if your back starts to round

Benefits

Strengthens the erector spinae to keep the back flat
Stretches the hamstrings and calves
Trains hinging from the hips rather than rounding the back
May help improve upper-back posture

Cautions / contraindications

Use caution with low back pain or a herniated disc: bend knees, keep back flat
Go gently with tight hamstrings: place the hands higher
Use caution with neck pain: keep the neck in line with the spine

Easier variations

Place your hands on blocks, the thighs or a chair
Bend the knees to keep the back flat more easily

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

Extended Hand-to-Big-Toe Pose Utthita Hasta Padangusthasana
Heron Pose Krounchasana
Intense Side Stretch (Pyramid Pose) Parsvottanasana
Staff Pose Dandasana
Wide-Angle Seated Forward Bend Upavistha Konasana
Standing Forward Fold Uttanasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)