Place your hand on your knee and bring it close to your chest. Keep your tailbone down and chest open.
Grab your big toe, hooking it with the first two fingers and thumb, or if your hamstrings are tight use a strap around your sole (picture on the right). To feel more stable put the opposite hand on your hip. Press with the foot towards the floor, lift your kneecap.
Fully extend your leg. As you extend your leg remain focused on keeping your shoulders in line (draw your shoulder back into its socket) and on easing the head of the femur into the hip socket, in order to square your pelvis.
- Grounding leg engaged
- Femur into the hip socket
- Even pelvis
- Tailbone down
- Bellybutton in
- Chest open
- Shoulder squared
- Gaze forward
Benefits: This pose improves sense of balance, strengthen the muscles of the leg and stretches the back of the leg.
Beginners: try to do the pose with a strap as shown before.