Ardha Uttanasana

Half Lift stretches the hamstrings and is used to transition from standing to plank or downdog when moving through a vinyasa flow. Your inhale brings you into a flat back with the belly pressing towards the spine, long through the side seams, shoulder heads hug towards the pelvis and in towards the midline, long through the back of the neck. (Start video at the 2-minute mark.)

Sanskrit:

Ardha Uttanasana

Level:

Beginner

Step-by-Step Instructions

• Starting from standing forward fold

• Lift torso parallel with the ground

• Place hands on shins or thighs

• Draw the belly in towards the spine

• Knit the front of the ribs together

• Hug shoulder blades in towards one another and down towards the pelvis

• Draw chin in towards throat to lengthen the back of the neck

• Create one long line from the crown of the head to the tail

Modifications and Variations

• Use blocks underneath the hands

Category

Forward Bends

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