Pose Summary
Steps
Step 1
Begin in Tadasana (mountain pose) with your feet together and arms alongside your body. Distribute the weight evenly in your feet. If you have a hard time staying balanced here stand with the feet parallel and hip distance apart.
Step 2
On an exhale step your left leg about 4 to 5 feet in back of you and turn that back foot at about a 45 degree angle so that the toes are pointed towards the top left corner of your mat. The front toes are pointed forwards and are parallel with the front edge of your mat.
Step 3
You want to have a heel to heel alignment between the feet. For more stability you can walk the right foot out to the right a few inches.
Step 4
Keep the hips turned towards the front of your mat.
Step 5
On an exhale, bend the right knee to 90 degrees so that the knee is directly over the ankle and the shin is perpendicular to the earth. Distribute the weight evenly through that front foot as you lift the inner arch and root down through the corners of the feet.
Step 6
Engage the quad of the back leg. The leg should be straight without locking out the the knee. Root down the outer edge of the back foot into the earth as you press into the big toe mount.
Step 7
On an inhale, lift the arms up above head. Broaden the collarbones. Draw the shoulders away from the ears.
Step 8
Lengthen the tailbone down towards the earth as you draw the navel gently in and up towards the spine. Tuck the lower ribs in.
Step 9
On your next inhale, circle the arms behind your back, interlace the finger and bring the palms of the hands together. Gently bend back and shine the heart up towards the sky.
Step 10
On an exhale, keeping the leg exactly as they are and maintaining a long spine fold the torso forward from the hips and lift the knuckles towards the sky. The torso is on the inside of the right knee.
Step 11
To get out of the posture, inhale use the strength of your belly to bring the torso back up, straighten the front leg, release the hands and step back to mountain pose. Repeat on the left side
Benefits
- Stretches the shoulders, chest and arms
- Tones thighs, ankles, abdomen and back
- Builds stamina, balance and concentration
- Increases circulation
- Promotes a calm and clear mind
Contraindications
- High blood pressure and heart problems
- Shoulder injury