Halfway Lift, or Ardha Uttanasana in Sanskrit, is a transitional yoga pose that lengthens the spine and activates the core. The pose is traditionally used in Sun Salutations, as a transition between forward fold and stepping or jumping back to plank pose. It encourages practitioners to elongate the spine, engaging the core muscles.
How do you do half way lift?
Step 1.
Begin in a standing forward bend (Uttanasana): with your feet hip-width apart, hinge forward from your hips, and fold over your legs. Allow your head to hang, and relax your neck and shoulders. You can have a soft bend of your knees if you need to.
Step 2.
As you inhale, straighten your spine and lift your torso halfway up, bringing your back parallel to the floor. Your gaze should be forward and slightly down, creating a long line from the crown of your head to your tailbone
Step 3.
Press your hands lightly against your shins or thighs to help lengthen your spine further. Your back should be flat like a tabletop, not rounded.
Step 4.
Squeeze your shoulder blades together to retract your shoulders and broaden across your chest. Draw your navel in towards your spine to engage your core muscles. This helps to support your lower back and maintain the length in your spine.
Step 5.
Draw your shoulders away from your ears and ensure your legs are straight but not locked – a slight micro-bend in the knees can help protect your joints. Keep your neck in line with your spine, looking slightly forward or down to maintain a neutral neck position.
Step 6.
To exit, release into full Uttanasana, forward fold as you allow the spine to relax over your thighs.
Benefits of half way lift
Ardha Uttanasana is a great pose for improving posture and enhancing core strength
Preparatory for deeper forward folds and standing postures
Elongates the spine
Helps strengthen the back muscles
Variations of half way lift
If you have tight hamstrings or lower back issues, you can keep your knees slightly bent to avoid strain
Fingertips to the ground or hands on blocks
Halfway lift with hands on new or thighs
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