BENEFITS
- Strengthens the arms and wrists
- Strengthens the core
- Improves balance
CONTRAINDICATIONS
- Wrist injuries
- Low back injuries
HOW TO
- Begin in Downward-Facing Dog with your hands shoulder-width apart. Bring your left foot forward, just outside of your left hand, and place it flat on the floor, bending your left knee.
- Thread your left arm underneath your left leg. Press your palm into the floor, next to your left foot.
- Bend your arms deeply. Your elbows should point straight back, and your upper arms should be parallel to the floor.
- Using your left upper arm as a shelf for your leg, slowly straighten your left leg out to the side. Lift your toes from the floor.
- Shift your weight slightly forward. Slowly raise your right toes from the floor, reaching your right leg straight back. Gaze forward.
- Stay in the pose for up to five breaths. Exhale and lower your back foot to the ground; then push back to Downward-Facing Dog. Change sides.
MODIFY OR REPLACE
Alternatives:
Modifications:
- Place a pillow under your head to alleviate the fear of falling forward.
- Tuck your right arm underneath your hip for extra support.
SEQUENCING TIPS
Before:
- Adho Mukha Svanasana (Downward-Facing Dog)
- Chaturanga Dandasana (Four-Limbed Staff pose)
- Utthan Pristhasana (Lizard Pose)
After:
TEACHING CUES
- Hug your elbows toward each other.
- Powerfully reach your left leg forward and out to the side in order to lift your toes from the floor.
- Bring your body weight so far forward that the back toes lift off the floor.
- Keep your forehead soft.
VARIATIONS
- Enter the pose from Salamba Sirsasana II (Supported Headstand II).
WATCH OUT FOR
- Holding the breath
- Body weight not far enough forward
