Halfway Lift is the flat-back pause between forward folds in a sun salutation. Erin often calls it monkey pose. It lengthens the spine and sets you up for stepping or floating back.
How to do Halfway Lift
- From your forward fold, bring your hands to your shins or the floor.
- Lift your chest until your back is flat.
- Extend your spine long and reach forward through the crown of your head.
- Pull your shoulders away from your ears.
- Keep your legs as straight as feels right, or bend your knees.
Common mistakes
- Rounding the upper back instead of lengthening it.
- Craning the head up and pinching the back of the neck.
Make it easier
- Bend your knees and rest your hands on your thighs.
Practice Halfway Lift in a free class
108 of Erin's classes include Halfway Lift. These are the most practiced. The time shows where it comes up.
45 Minute Power Vinyasa Flow Yoga Class
Vigorous Vinyasa Flow Yoga Class (30 min)
60 Minute Deep Stretch Yoga Class
Invigorating Morning Flow Yoga Class
30 Minute Power Yoga Class
Morning Yoga - 20 Min Wake Up Sequence
35 Min Complete Vinyasa Flow Yoga Class
30 Minute Slow Flow Yoga Class
Rise and Shine Yoga Class
Strength & Stretch for Hips & Butt Yoga Class
Morning Boost Yoga Class
Deep Release for the Lower Body Yoga ClassHalfway Lift: common questions
How do you do Halfway Lift?
From your forward fold, bring your hands to your shins or the floor. Lift your chest until your back is flat. Extend your spine long and reach forward through the crown of your head. Pull your shoulders away from your ears.
Is there an easier version of Halfway Lift?
Yes. Bend your knees and rest your hands on your thighs.
What are the most common Halfway Lift mistakes?
Rounding the upper back instead of lengthening it. Craning the head up and pinching the back of the neck.
Where can I practice Halfway Lift in a free class?
108 free Five Parks Yoga classes include Halfway Lift. The most practiced is 45 Minute Power Vinyasa Flow Yoga Class.
Move within what feels right for your body, and check with your doctor if you have an injury.
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