Half Lift

About This Pose

From a forward fold, lift the torso halfway until the spine is parallel to the floor, hands on shins or fingertips on the mat.

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