Halfway Lift

Halfway Lift is a long, flat-back shape — hinged forward from the hips with the spine reaching out long, fingertips somewhere between the floor and the thighs. It's the shape that puts length into the spine when forward folds want to round it.

How to do it

Stand with feet hip-width apart. Hinge forward at the hips and fold, then lift the torso halfway up until the spine is long and roughly parallel to the floor. Fingertips rest on the floor, the shins, or the thighs — whichever lets the spine stay long. Gaze drops just past the toes so the neck stays in line. Shoulders draw down and back. Knees can bend as much as needed to keep the spine straight.

Common mistakes

Don't try to keep the legs straight at the cost of the spine — bend the knees as much as you need. The spine is the whole point of this shape. Don't pull the chin up or lift the gaze toward the front of the room; the neck stays in line with the spine.