Half Lift

How to

1. Start in Mountain Pose (Tadasana) with feet hip-width apart and arms at your sides.
2. Inhale deeply, and as you exhale, hinge at your hips to fold forward, keeping your spine long and your knees slightly bent.
3. Place your fingertips on the floor or your shins, aligning them directly under your shoulders.
4. Inhale, lift your torso halfway up, elongating your spine and drawing your shoulder blades down your back, creating a flat back.
5. Keep your gaze (drishti) slightly ahead of you on the floor to maintain a neutral neck.
6. Engage your quadriceps to protect your hamstrings and keep your knees soft.
7. Breathe deeply, maintaining length in the spine with each inhale.
8. To exit, exhale and fold forward again before bending your knees and slowly rolling up to standing, one vertebra at a time.

Benefits

• Stretches and lengthens the spine, relieving tension and improving posture.
• Engages and strengthens the core muscles, promoting stability and balance.
• Improves flexibility in the hamstrings and calves, reducing the risk of injury.
• Provides a gentle stretch to the back and legs, which can alleviate lower back pain.
• Encourages mindful breathing and focus, promoting relaxation and stress reduction.

What next

• Related glossary term
• Watch practice videos
• Practice — Move
• Find a teacher