Objective:

To improve stretch in the hip flexors, thighs, hamstrings, ankles, chest, shoulders, and brings a little bit of life to the base of the feet. This pose is responsible for clear perception and intuition.

Safety Instructions and Technique:

  1. Get in the downward face dog pose.
  2. Bring your right knee toward your nose.
  3. Step your right foot between your hands to a low lunge.
  4. Transfer your weight into your feet and reach your arms up toward the ceiling, framing your face.
  5. Keep your right knee bent at a 90-degree angle and left leg stretched supported at toes.
  6. Be sure the knee doesn't move beyond the ankle. Breathe here for at least three deep breaths and raise your arms high towards the sky.
  7. To release lower the left knee down and slide the right knee back into Table, or step the right foot back into Downward Facing Dog. 

NOTE: Avoid this pose if you had a recent or chronic injury to the legs or hips.