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OVERVIEW & PURPOSE

This balancing pose improves focus and concentration. It’s grounding qualities cultivate strength and poise.

BENEFITS

• Opens and strengthens hips.
• Opens shoulders and chest.
• Increases focus and balance.
• Strengthens joints

PREPPING FOR THE POSE

This pose can be practiced on its own, you’ll notice even greater results if practiced on a “warm body”. Poses to help you achieve that would be:

• Cat/Cow sequence
• Shoulder Wings
• Hip Rotations

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.

• Stand next to a wall for support.

GETTING INTO IT

Depending on your body’s capacity, you may experience discomfort in: the chest, shoulders, quadriceps and hips.

AVOID THIS POSE IF YOU HAVE INJURED OR UNHEALTHY KNEES.

1. 1. Begin in standing position, hands on hips.
   2. Gaze at one point.
   3. Engage your abdominals for balance.
   4. Bend knees, crossing Right leg over the Left.
   5. Hips are parallel.
   6. If possible, tuck your toes around your calf.
   7. Arms are crossed in the same manner with fingertips touching the palm, if possible.
   8. Stay here 5 breaths.
   9. Return to starting position before repeating on the opposite side.

THINGS TO CONSIDER

• Where do you feel tightness the most during this pose? Does it make you uncomfortable in any way?

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