Half Lift (Ardha Uttanasana): Learn to Hinge at the Hips
Bending from the hips with a long back — rather than rounding from the waist — is how the body is built to lift and fold. The half lift teaches the movement slowly, with the breath.
This tip is scheduled for Friday 30 October 2026 — you’re early. It’s all here already; enjoy.
How to do it
- Stand with the feet hip-width apart and the knees soft.
- Exhale and fold forward from the hips, bending the knees as much as you need.
- Place the hands on the shins.
- Inhale and lengthen the spine forward until the back is flat, like a tabletop.
- Exhale and fold again.
- Repeat 6 times, then roll up slowly.
Go deeper
Want help doing this properly?
Master Segar and the SEGA team offer personalised guidance — for individuals, families, offices and schools. Message us and we will walk you through it.
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