Standing Forward Fold to Half Lift

The familiar half-lift articulation: from a standing forward fold the chest lifts to a flat back with the spine long, then folds again. It teaches the difference between a rounded fold and a long-spine hinge.

How to do it

1. Stand with the feet hip-width apart and fold forward from the hips.
2. Rest the hands on the shins, the floor or blocks.
3. Slide the hands up the shins and lift the chest until the back is flat and the spine is long.
4. Fold back down, letting the head and neck release.
5. Continue alternating between the two for the desired number of repetitions.

Tips

• Keep a soft bend in the knees so the movement comes from the hips.
• Lift to a flat back rather than looking up; the neck follows the spine.
• Draw the shoulders away from the ears in the lifted position.

Muscles

Primary: Erector spinae, Hamstrings

Secondary: Glutes (max)