Half Lift for Beginners and Men | A Step-by-Step Tutorial

This is a fantastic posture for relieving back pain, and it’s a great way to warm up your spine for yoga practice, making it an essential part of vinyasa or “flow” yoga classes. If you’re a beginner, allow your knees to bend, and use a block to reach the ground.

Half Lift Pose Target Areas

hamstrings core spine

Half LIft Pose Benefits

Improves hamstring mobility Reduces risk of spine and hip injury Relieves back pain caused by tight hips

– click images to enlarge –

Half Lift – Steps 1 and 2Half Lift – Step 3

How to Do Half Lift Pose

Stand in Mountain pose with your big toes touching and your heels about 1in (2.5cm) apart. Hinge at the hips, pulling your chest toward your thighs, and your thighs toward your chest, to move into Standing forward fold. Inhale as you pull your torso forward and up, making your spine straight and parallel to the floor. Lightly press hands into your shins to lengthen chest forward. Reach tailbone upward and tighten your abs to straighten your spine. Engage your thighs by lightly squeezing your legs toward each other. Hold the posture, inhaling as you lengthen the spine, and exhaling as you tighten the core and stretch the hamstrings.

Cues for Half Lift Pose

Step 1

Elongate spine Hold arms at sides with palms facing forward

Step 2

Engage core and hip flexors to fold safely Keep soft bend in knees

Step 3

Look down or slightly forward Keep spine neutral Engage core to keep back flat Keep knees slightly bent Evenly distribute weight through balls of feet and heels

WHAT YOU SHOULD FEEL

Engagement and stretch of hamstrings Engagement of hip flexors, core, and inner thighs Engagement of muscles on both sides of spine

WHAT YOU SHOULDN’T FEEL

Pain in lower back; if you do, engage core and flatten back

Half Lift Pose Pro Tip

Imagine yourself tipping forward slightly—this helps you properly engage your core, strengthen your spine, and work deeper into the hamstrings.

Half Lift Pose MODIFICATION

If you can’t keep your back straight, rest your hands on a block in front of you, and bend your knees as needed. Half Lift Modification