Halfway Lift
Ardha Uttanasana · A flat-back half fold that teaches the hip hinge and lengthens the hamstrings — a key link in sun salutations.
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Muscles worked
Strengthens
Also works
Stretches
- Equipment
- None
- Level
- Beginner
- Breath
- Hold 5–8 slow breaths
How to do Halfway Lift
- 1From a forward fold, place your hands on your shins.
- 2Inhale and lift your chest until your back is flat and parallel to the floor.
- 3Draw your shoulders away from your ears and look slightly forward.
- 4Hold for a breath or two, or flow back into the fold on the exhale.
When to pick it: Pick it inside sun salutations, or on its own to practise a flat-back hinge before deadlifts.
Form cues
- Long, flat spine
- Hands press into the shins
- Neck in line with the spine
Common mistakes
- Rounding the upper back
- Craning the neck up
- Locking the knees
How long to hold
| Goal | Sides / times | Hold | Rest |
|---|---|---|---|
| Beginner | 1–2 | 3–5 breaths | Child’s pose as needed |
| Building | 2 | 5–8 breaths | Flow straight on |
| Advanced | 2–3 | 8–12 breaths | Flow straight on |
Breathe slowly through the nose and ease off at the first sharp or pinching feeling — a stretch should feel strong, never painful. Get a full 4–12 week program →
Similar poses
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General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.