Basic Alignment
Start standing with the ankle over the knee (legs in the shape of a number 4) and bend forward so that the elbows come towards the ankle and shin of bent leg. Gently reach the hands towards the floor, hooking the foot behind the armpit and pressing the knee into the other arm. Slowly try to lift the bottom leg off the floor.
Anatomical Benefits
Opens the hips, the glutes, the outer hamstring and strengthens the arms, particuarly the triceps, and pec major and minor.
Injuries
Wrist: Use foam dumb bells or skip the arm balance and just take the hands to the ground.
Knee: Crow pose to stay symmetrical
Rotator Cuff: Just do the forward fold portion for hip release
- Poses to warm Up
- Eka Pada Rajakapotasana
- Bakasana
- Agnistambhasana
- Poses to cool down
- Wrist Rolls
- Dhanurasana
- Balasana