Halfway Lift
Ardha Uttanasana
About This Pose
Halfway Lift (Ardha Uttanasana) is the moment between the full forward fold and standing where the spine lengthens parallel to the floor. This transition pose, ubiquitous in Sun Salutations, creates a flat back position that strengthens the back extensors while stretching the hamstrings. The Sanskrit "Ardha" means half, describing this midpoint expression of the forward fold. Though brief in many sequences, Halfway Lift deserves attention as a pose in its own right—it teaches practitioners to find length in the spine, engages the core, and prepares the body for the next movement. When practiced with awareness, this pose builds the back strength essential for healthy posture.
Step-by-Step Instructions
- 1
From Standing Forward Fold (Uttanasana)
- 2
Inhale and lift the torso halfway up
- 3
Bring the spine parallel to the floor
- 4
Place fingertips on shins or the floor
- 5
Extend the crown of the head forward
- 6
Draw shoulder blades toward each other
- 7
Engage the core to support the lower back
- 8
Keep the neck long, gaze slightly forward
- 9
Hold for one breath or longer
- 10
Exhale to fold back down
Alignment Cues
- Spine is long and flat, parallel to floor
- Crown of head reaches forward
- Tailbone reaches back
- Shoulder blades draw toward spine
- Core engages to support lower back
- Knees can be bent as needed
- Fingertips on shins or floor for support
Benefits
- Lengthens and strengthens the spine
- Stretches hamstrings with a long spine
- Strengthens back extensor muscles
- Teaches spinal awareness
- Prepares for forward folds and backbends
- Improves posture
- Engages the core
- Connects breath with movement
Modifications
- Bend knees to allow spine to lengthen
- Hands on blocks
- Hands on thighs or shins
- Practice against a wall for feedback
Variations
- Hold for multiple breaths to build strength
- Arms extend forward alongside ears
- Flow dynamically between fold and lift
- Add a twist by opening one arm up
Cautions & Contraindications
Cautions
- Don't round the back—prioritize length
- Keep knees soft if hamstrings are tight
- Engage the core to support the spine
- Gaze forward and down, not up
- Keep shoulders away from ears
Avoid this pose if you have:
- Acute back injuries
- Severe hamstring strain
- Neck injuries (keep neck neutral)
Quick Facts
Primary Focus
spineSecondary Focus
Suggested Hold
5 seconds
Tags
Equipment
