beginner level

• shoulders away from ears
• lengthen the spine
• lengthen the lower back
• draw the abdomen inward
• sit bones upward
• active quadriceps
• kneecaps upward
• hips over heels

Ardha Uttanasana, the priority is given to elongating the spine rather than the back of the thighs. Therefore, beginners are recommended to bend their knees or place their palms on blocks.