Objective:

To improve stretching in the hip flexors, thighs, hamstrings, ankles, chest, shoulders, and brings durability to the base of the feet. This pose can also help with perception and intuition.

Safety Instructions and Technique:

  • Get in the downward face dog pose.
  • Bring your right knee toward your nose.
  • Step your right foot down to a low lunge.
  • Transfer your weight into your feet and reach your arms up toward the ceiling, framing your face.
  • Keep your right knee bent at a 90-degree angle and left leg stretched to support your toes.
  • Be sure the knee doesn't move beyond the ankle. Take in at least three deep breaths and raise your arms towards the sky.
  • To release, lower your left knee down and slide the right knee back into the Table position, or alternatively step the right foot back into Downward Facing Dog. 

Avoid if:

You had a recent or chronic leg or hip injury.