- Category
- Standing
- Level
- beginner
- Hold
- 1–3 breaths
- Type
- Asana
- Breath
- Inhale to lift and lengthen, exhale to fold.
Halfway Lift
Ardha Uttanasana — "half intense stretch posture"
Also known as: Half Forward Fold, Flat Back
The half-lift between forward folds: spine long, chest reaching forward, hands on shins or the floor. It teaches you what a truly flat back feels like.
Step by step
- 1From Standing Forward Fold, place your fingertips on the floor, your shins, or blocks.
- 2On an inhale, lift your torso halfway up until your back is flat and parallel to the floor.
- 3Reach the crown of your head forward and your sit bones back.
- 4Draw your shoulder blades toward each other and away from your ears.
- 5Keep your knees soft so your pelvis can tilt forward freely.
- 6Exhale to release back into the fold.
Benefits
- ✓ Strengthens the back muscles along the spine
- ✓ Stretches the hamstrings with a long, supported spine
- ✓ Teaches the hip hinge used in folds and lifting
- ✓ Builds awareness of a neutral spine
Make it yours
- · Place your hands on blocks or your shins rather than reaching for the floor.
- · Rest your hands on a chair seat for a higher, easier lift.
- · Bend the knees generously so the spine can lengthen fully.
Take care
- Keep the knees bent and the lift small if you have a lower-back injury.
This is general practice guidance, not medical advice. If something hurts, ease out of it.
Practiced in
Props that help here
- Manduka PRO — The buy-it-once option — dense, stable, famously durable. Heavy, so it lives at home, which is where practice happens anyway. find one
- Liforme Original — The grippiest mat we've used, with alignment markers that genuinely help beginners place hands and feet. Priciest of the three. find one
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