This pose stretches and strengthens the legs, back and shoulders. It provides space in the chest for efficient breathing and helps keep the spine strong and flexible.
Let’s try it
- Stand in Mountain Pose at the back of your mat with your feet hip distance apart.
- Keeping your feet hip distance apart, step forward with your right foot.
- Make your back foot comfortable and keep your hips facing square to the front of the mat.
- Inhale and lengthen your spine. Exhale and bend forward from your hip creases with a straight back. You may be able to bring your torso parallel to the floor.
- Lower your left hand to the inside of your right foot, either on the floor or a block or two. Bring your right hand to your sacral spine.
- Inhale long spine, exhale twist to the right.
- Inhale raise your right arm and turn your head to look up.
- Stay for 5 or more breaths then repeat on the other side.
Modifications
- The front knee can be bent if you have tight hamstrings.
- The left hand can be placed on the seat of a chair.
- The right hand can stay on the sacral spine and the head can look down or to the side.
Tips
- If your back heel raises, shorten your stance or place a firm support under your heel.
- Keep your hips not only level to the front but also level to the floor.
- It’s very important to keep your back straight.
- Don’t place any weight into your lower hand and feel your core and back working to support the pose.
- As you inhale in the pose feel your chest expanding, as you exhale maybe you can twist a little further.
- After both sides rest in an easy Forward Bend.
By Vrndavan Dasi
Founder and Principal of Veda Yoga Teacher Training