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A beautiful and graceful balancing pose that combines a backbend with a one-legged stand. It builds strength, improves balance, and opens the heart and shoulders.
Stand on one leg, bend your other knee, and reach back for your inner ankle.
Kick your foot into your hand while reaching your opposite arm forward.
Keep your chest lifted and your gaze steady.
Ground down through all four corners of your standing foot.
Keep your standing leg straight but not locked.
Kick your foot back and up to create a bow shape with your body.
Keep your hips square toward the front of the mat.
Lift your chest and reach forward with your free hand.
Strengthens the standing leg, core, and back muscles.
Opens the chest, shoulders, and hip flexors.
Improves balance and coordination.
Cultivates poise, focus, and a sense of grace.
Encourages a playful and expressive mindset.
Loop a strap around your foot if you cannot reach it comfortably, allowing you to maintain better alignment as you move into the backbend.
Practice near a wall, using one hand for balance as you reach back for your foot with the other.
Stand beside the student and place one hand on their standing hip to stabilize it and the other on their lifted knee to help guide the kick-back.
Make sure they are not leaning too far forward without core engagement.
Hold your foot and balance like a dancer.
Kick your foot back into your hand and reach forward, opening your heart with a steady gaze.