AH-shtah chahn-DRAHS-ah-nah
A powerful standing pose that builds heat, strength, and balance. It tones the legs and core while providing a deep stretch for the hip flexors and opening the chest.
From a lunge position, lift your back knee off the floor.
Reach your arms up toward the sky, palms facing each other.
Keep your front knee over your ankle and your back leg straight and strong.
Press the ball of your back foot firmly into the mat.
Keep your front foot grounded and your toes spread wide.
Square your hips toward the front of the mat.
Keep your torso upright and your shoulders relaxed.
Draw your navel toward your spine to engage your core.