Halfway Lift (Ardha Uttanasana)

Targets the spinal extensors and hamstrings while teaching a neutral, lengthened spine. Helpful as the breath link between folding and rising in sun salutations, and as a reset for the low back inside standing sequences. The movement comes from a forward fold: slide the hands up the shins, draw the chest away from the thighs until the back is flat, gaze slightly forward, then release back into the fold on an exhale.

Cues

• Press fingertips or palms to shins, draw the chest forward, and lengthen the spine flat on an inhale.