half way lift
Ardha Uttanasana
symmetrical standing posture
ardha - half
UTTANA - Intense stretch
asana - posture
This standing posture strengthens the back muscles, lengthens the spine, and engages the core muscles while gently stretching the hamstrings. It serves as a halfway point between a full forward fold and a standing position, helping to build awareness of a long, flat spine.
Half Way Lift is a key transition in Sun Salutations and flow sequences.
How to get into the pose:
From Standing Forward Fold (Uttanasana), inhale and lift your torso up half way
Place your hands on your shins, knees, thighs, or fingertips on the floor, whichever allows you to keep your spine long and flat
Draw your shoulder blades down and back, broaden across your collarbones, and lengthen the crown of your head forward
Keep a slight bend in your knees if needed to help your lower back and hamstrings
Engage your core muscles and press firmly through your feet. Your body is working towards a flat back position parallel to the floor (or as close as comfortable)
Gaze slightly forward, keeping the back of your neck long
To exit, exhale and fold forward into Uttanasana then inhale all the way up to Extended Mountain or move into another posture such as Plank
Remember to create balance between effort and ease in your pose
How long to stay in the pose:
Three to five breaths. In Sun Salutations, Half Way Lift is usually just one full breath (inhale to get in, exhale to exit).
Gaze (Drishti):
Slightly forward
Modifications you can take to make this pose more accessible:
Bend your knees generously to reduce hamstring stretch and other discomfort in the back of the body
Place your hands higher up on your thighs for less intensity
Use blocks under your hands to bring the floor closer
Contraindications / Cautions:
Be cautious with lower back injuries
Avoid if you have acute hamstring strains or disc issues
Enjoy your practice and get in touch if you have any questions.