Basic Alignment
Start this pose from a lunge with the front foot flat on the floor, back toes tucked under and the back knee straight. If you use a block under the hamstring of the front leg you can gradually, in your own time, settle into the fullness of this pose. Square the hips and keep the back knee facing the floor.
Anatomical Benefits
This pose stretches the hamstrings, rectus femoris, illiacus, and psoas. This pose strengthens quadratus lumborum and the erectors of the spine.
Injuries
Hamstrings: Substitute with anjaneyasana and make sure you can feel the stretch more in the quadriceps than in the front-leg hamstrings.
Knees: Lightly bend the knees at all times. Work the proper alignment and stay very briefly in the pose.
- Poses to warm Up
- Anjaneyasana
- Foot to Hip Anjaneyasana
- Trikonasana Vars.
- Utthita Hasta Padangustasana
- Poses to cool down
- Setu Bandha
- Hamstring Strengtheners
- Blanket Drag Abdominals
- Salamba Balasana