Half Lift (Ardha Uttanasana)

Half Lift (Ardha Uttanasana) creates length through the spine and activates the core.

Half Lift is a transitional pose found in almost every Sun Salutation. It creates length through the spine, activates the core, and strengthens the back muscles. Even though it's often moved through quickly in a flow, taking time to explore Half Lift teaches you how to find a long, flat back, a skill that translates into many other poses.

How to Practice Half Lift (Ardha Uttanasana)

1. From a Forward Fold, on an inhale, lift your torso halfway up.

2. Place your fingertips on the floor in front of you, on your shins, or on blocks.

3. Draw your shoulders back and away from your ears.

4. Lengthen from the crown of your head to your tailbone, creating a flat back.

5. Gaze slightly forward and down to keep the back of your neck long.

6. Engage your core gently to support your lower back.

7. Hold for one breath before folding back down or transitioning.

Modifications & Variations

• Hands on shins: If the floor is too far away, rest your hands on your shins to help you find length in the spine more easily.

• Hands on blocks: Use blocks on either side of your feet to bring the floor to you.

• Wall support: Stand facing a wall with your hands pressing into it at hip height to practice the flat-back shape without having to balance.

Practice with Me in Person

Join me for Free Yoga at the Whale's Tail in Golden Gate Park, June through October. It’s community, sunshine, and movement, all in one.

Looking to deepen your practice? I also host yoga retreats around the world, from lush jungles to seaside escapes. Explore upcoming retreats here.