Basic Alignment
Hold both big toes with the index and middle finger of both hands. Inhale to lift one foot off of the floor and exhale to pull it back towards the ear. Keep the spine as straight as possible and attempt to keep the lifted leg close to your side.
Anatomical Benefits
This pose stretches the hamstrings, the mid-back, latissimus dorsi and trapezius, the hip, quadratus lumborum, the calf, and the big toe. This pose stregthens the biceps, brachioradialis and the posterior deltoid.
Injuries
Low Back: Keep the bottom leg bent and use a block under the top leg (see pose icon graphic)
Mid Back: Skip the arm portion of this pose and do a hip-opener with the foot up on a block
- Poses to warm Up
- Baddhakonasana w/ Block
- Parivrtta Eka Pada Rajakapotasana
- Parsva Dandasana Prep.
- Eka Pada Ananda Balasana
- Poses to cool down
- Salabhasana
- Setu Bandha
- Supta Virasana