Day 6 of Yoga for Beginners: Half-Standing Forward Bend

Heather Larson
2 min readMar 13, 2022

Yesterday, we learned Standing Forward Bend. The natural progression for today is Half-Standing Forward Bend.

My belief is we stick with things better when we naturally progress through them.

That’s why we’re taking yoga practice slow and easy!

Photo by Jordan Nix on Unsplash

How to do Half-Standing Forward Bend

This is another of my favorites for how it releases the lower back. You’ll want to begin in Standing Forward Bend (which we learned on Day 5).

  • From Standing Forward Bend, in which your torso is folded over your thighs (to the best extent you can manage), you’ll inhale.
  • On that inhale, simultaneously raise your head and upper torso away from your legs. Don’t roll your spine getting into this pose. Bend at the waist.
  • Flatten your spine (as in, don’t round it) while straightening your arms, placing your fingertips beside your toes — or on your shins if you can’t reach your toes.
  • You can hold for :10-:30 or whatever feels good.

Remember, bend your knees if needed. Don’t compress your neck as you gaze forward. To get out of the pose, don’t roll up your spine.

One Way To Use This Pose

You can use this pose as the antidote to too much sitting at your desk as it helps you to stretch your lower back muscles.

This can also be a great warm-up pose. You can go back and forth between Standing Forward Bend and this pose, Half-Standing Forward Bend, to help warm up your spine during yoga.

You will also use these two poses as we get into Sun Salutations.



Heather Larson

Hi 👋 I’m Heather Larson! I’m data-driven content writer coming from traditional media. I’m a veteran broadcaster, radio personality, and journalist.