Take a big step to the side, open your arms -parallel to the floor, with palms facing the floor – and your legs. Try to have your wrists in line with your ankles.
Turn your left foot 90° out to the left and turn your right foot slightly in to the left. Left heel and right heel are in line. Inhale and lengthen your spine up and to the side of the front leg.
Keep your navel in, towards the spine and your tailbone pushing down. Push with your right hip towards the back and with your left hip towards the front. Keep your spine nice and long and as you exhale reach a block ( photo n. 1) / your left ankle( photo n. 2) / or the floor( photo n. 3) with your left hand. Bend from the hip joint, not the waist. As you extend to the left, remember to keep both sides equally long. Extend your right arm up towards the sky and keep it in line with your shoulders. Gaze slightly up.
- navel in
- tailbone down
- extended torso
- right hip push towards the back and left one towards the front.
- straight legs
- active legs
- heels in line
- gaze up
Benefits: This pose stretches and strengthens the thighs, knees, and ankles. Stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine. Perfect to work on your psoas and on opening your hips. Stimulates the organs in the abdomen. It is therapeutic for sciatica. It helps coping with stress and anxiety.
Beginners tips: use a block as shown in image n. 4 and perform the pose against a wall so that you know you are keeping your entire body in line.