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.
Strengthens the quadriceps, hamstrings, and glutes.
Stretches the hip flexors (psoas) of the back leg.
Improves balance and core stability.
Builds confidence and inner strength.
Promotes focus and determination.
Practice with your back heel pressing against a wall for added stability and to help keep the back leg straight.
Place blocks under your hands if you find it difficult to keep your balance when transitioning into the lunge.
Stand beside the student and place hands on their hips, gently guiding the back hip forward and the front hip back.
Ensure the front knee stays over the ankle.
Stand in a lunge and reach up.
Stay strong in your legs and reach your arms high, feeling steady and tall.