Half lift (Ardha Uttanasana)
Half lift pose releases the hamstrings, lengthens the calf muscles and opens the chest to allow for deeper breathing – all beneficial when out on a walk.
Tip: Keeping your arms close to your ears will make the half lift slightly harder.
- Start in Mountain pose (see video 1 ).
- Gently roll down through your spine with your hands on your thighs until you are bent forward at the waist.
- Keep your weight on the balls of the feet and the knees bent.
- Gently extend the arms forward while trying to maintain a flat back.
- If you can, lengthen through the legs, again trying to maintain lengthening through the spine and reaching the arms out.
- Keeping the weight forward, gently come out of the lift, softening the knees to roll up through the spine. The pelvis comes under to find Mountain pose.
