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Halfway Lift

Ardha Uttanasana

This therapeutic posture will stretch your hamstrings, tone your upper back, and rejuvenate and lengthen your entire spine.

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Step By Step

  1. Begin in Uttanasana (Standing Forward Bend) with your feet either together or hip-width distance apart. Place your fingertips on the floor next to your feet. You can also place your palms to your shins with your fingers pointed straight down if that helps you find more length in your spine.
  2. As you inhale, straighten your arms and lift your chest away from your thighs. Lengthen your spine and engage your upper back muscles slightly.
  3. Look slightly forward without compressing your neck.
  4. Keep your core strong and avoid rounding your spine. You can bend your knees if that helps you find more length.
  5. As you exhale, release back into Uttanasana (Standing Forward Bend).
Pose Name

Other Names

  • Flat Back Position


  • Helps maintain healthy curvature of your spine
  • Lengthens spinal muscles, hamstrings, and calf muscles
  • Strengthens back, core, and thigh muscles
  • Helps prepare your body for deeper forward folding postures


  • Low back injury
  • Neck injury


  • Place your hands on two blocks positioned in front of your feet to allow for more length. Press down slightly into the blocks as you lift your chest and lengthen your spine


This posture activates the Sacral Chakra (Svadhisthana), which governs intimacy and creativity, as well as the Solar Plexus Chakra (Manipura), which governs confidence level and personal power. Practicing this pose can help one feel more connected and confident, and also help tame the ego.