Half Lift

About This Pose

Half Lift sits in nearly every sun salutation, usually as a transitional pose between Forward Fold and a step back. It moves quickly in a flowing practice, which means most people never actually feel what it's doing. Done well, Half Lift is a spinal extension exercise. You're working against gravity to bring the thoracic spine into a neutral or slightly extended position while the hamstrings are loaded. That combination is uncommon in daily movement, which is why it matters. From a forward fold, press your fingertips or palms into the mat or your shins, and lift your chest forward and up until the spine is roughly parallel to the floor. The back body engages, the shoulders draw back slightly, the crown of the head extends forward rather than drooping down. The key distinction: the lift comes from the back, not from pushing into the hands. Imagine someone placed a hand on your mid-back and gently pressed upward. That's the sensation to work toward. Gaze is forward or slightly down. Looking up strains the neck. The belly draws in lightly to protect the lower back from over-arching. For people with tight hamstrings, hands can be on the shins or on blocks. For people with more length, fingertips touch the floor. The spine position matters more than where the hands land.

How to Practice

1. 1

   From Standing Forward Fold, inhale and lift the torso halfway up.

2. 2

   Bring the spine parallel to the floor, or as close as comfortable.

3. 3

   Place the hands on the shins, fingertips on the floor, or hands on blocks.

4. 4

   Draw the shoulder blades toward each other to open the chest.

5. 5

   Keep the neck long — gaze slightly forward and down, not up.

6. 6

   Exhale to fold back down, or step back into a lunge.

Benefits

• Strengthens the back
• lengthens the spine
• prepares the body for full forward fold