Basic Alignment
Start in a lunge with the front knee directly over the heel. If there are no injuries surrounding the knee, bend and move the hips forward towards the heel. Next reach back and bend the back knee so that you can hold the ankle. Pull the navel in and lengthen the lower back. Take a deep breath in and as you exhale square the shoulders and hips forward.
Anatomical Benefits
Strengthens the front quadriceps and triceps of the arm. Stretches the quadriceps of the back leg and the hamstrings of the front leg .
Injuries
Groin: Use bhekasana instead or a shorter distance between the front and the back leg.
Knee: Keep more weight in the front foot and keep the back leg straight and the knee off the floor or place blanket under knee.
Lower Back injury: Lean upper body forward with the hands on the front thigh. Lengthen the lower back and keep the navel pulling in.
- Poses to warm Up
- Sukhasana
- Janu Sirsasana
- Bhekasana
- Poses to cool down
- Virasana
- Supta Virasana