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OVERVIEW & PURPOSE

This pose is great for stimulating and strengthening the hip muscles, which play a huge role in lower back pain and discomfort. This is a grounding pose so it’s also great for focus.

BENEFITS

• Calms the central nervous system.
• Great for people with desk jobs or sit for extended periods.

PREPPING FOR THE POSE

Though this exercise can be practiced on its own, you’ll notice even greater benefits if practiced on a “warm body”. Poses to help you achieve that would be:

• Chair Pose
• Lunge Pose

PROPS & VARIATIONS

Props are very important to a practice. They are made to assist in correct postures, and assist in injury prevention. Please use them if necessary.

• You can practice standing next to a wall for additional support.
• Your hands can be left on your hips, at your chest or extended above head for different types of balance.

GETTING INTO IT

Feel this pose in your abdominals, hips and glute muscles.

1. Stand with feet hip-width apart.
2. Find a point to Gaze, create a stable base.
3. Engage your core, hands on hips.
4. Raise your Right foot.
5. Place it on Left ankle while finding balance.
6. Then raise the Right foot to your calf or inner thigh, depending on your body’s capacity
7. Tuck in your navel and attempt to keep your Right knee externally rotated(to the side).
8. Stay here for 5 breath before returning to the starting position before switching sides.

DO NOT PLACE YOUR FOOT ON YOUR KNEE

THINGS TO CONSIDER

• Did you notice how focused you were in this pose? Did it create a calm feeling?
• How difficult was it to find balance? Did you notice lack of flexibility in the hip or ankle?

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