Back long and flatHips back over the heelsWeight even through the feetHands on the shinsKnees softHalfway Lift
Ardha Uttānāsana
Read what the gnome says
Halfway Lift! From a forward fold, lift your chest and lengthen the spine until your back is flat like a table. Fingertips on shins or floor, gaze down a little in front. Pull the shoulders away from the ears, soften the knees. Don't round the back. One long breath, then fold again.
Works on Spinal erectors · Hamstrings · Glutes
How to do it
- From a standing forward bend, place the hands on the shins or thighs.
- Inhale, straighten the arms and lengthen the spine until the back is flat.
- Gaze slightly forward, keep the neck long and breathe a few times.
Common mistakes
- Don’t round the upper back.
- Don’t lock the knees: keep a soft bend.
- Don’t lift the chin to look ahead; keep the neck long.
Benefits
- Stretches the hamstrings and the back of the body.
- Quietens the mind and slows the breath.
- Releases tension in the back and neck.
Take care: Go easy or skip if you have lower-back pain or a hamstring injury. Bend the knees as much as you like and keep the back long.
In ready-made sequences
Not medical advice. Ease off if anything feels sharp or wrong.
Similar poses Forward Fold
Chair-Seated Forward FoldBeginner
Half Forward Fold at the WallBeginner
Half Forward Fold with BlocksBeginner
Hands Under Feet PoseBeginner
Head-to-Knee PoseBeginner
Pyramid Pose with BlocksBeginner
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