Half Lift is the halfway-up position of a forward fold, where the spine extends long and flat, roughly parallel to the floor. A key transition in Sun Salutations, it teaches active spinal extension and hamstring engagement — the antidote to rounding — and builds the flat-back awareness that protects the lower back in every forward bend.
▶ Practice Half Lift with AI cameraFrom Standing Forward Fold (Uttanasana), place your fingertips on the floor, your shins, or the tops of your thighs.
💡 Choose the hand position that lets you keep a long spine — higher up the legs if the hamstrings are tight.
On an inhale, press into your hands or legs and lift the torso halfway up until the spine is long and parallel to the floor — crown reaching forward, tailbone back. Draw the shoulders down away from the ears, broaden the collarbones, and let the gaze drop just past the fingertips. Firm the fronts of the thighs and draw the low belly in to support the flat back, then hold for a breath or exhale to fold.
💡 Keep a soft micro-bend in the knees so the pelvis tilts forward and the length comes from the spine, not the lower back — and keep the neck long, eyes just past the fingertips.
Turn on your webcam and let ChoseMyYoga's AI check your alignment, score your form, and guide you — free, no install.
▶ Start Half Lift