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A profound hip-opener that targets the outer glutes and psoas, inviting a deep emotional and physical release. It is a posture of intense sensation that rewards patient breathing and conscious surrender.
Bring the front knee behind the wrist.
Square the hips toward the front of the mat.
Slowly lower the torso over the front shin.
Front shin can be parallel to the mat or the heel can be closer to the groin; flex the front foot to protect the knee.
Extend the back leg straight behind you, neutral and not turned out.
Ensure weight is distributed evenly; do not collapse onto the hip of the bent leg.
Keep the back leg internally rotated so the kneecap faces the floor.
Stretches the hip rotators (piriformis) and the psoas of the extended leg.
Increases external rotation of the femur in the hip socket.
Relieves deep-seated tension and emotional stress held in the pelvic region.
Slide a block under the hip of the front bent leg if it hovers off the mat to keep the pelvis square.
Place a folded blanket under the back knee if there is discomfort, or under the front shin for cushioning.
Lay a bolster lengthwise under the chest when folding forward to allow for a restorative, long-hold version.
Stand behind the student and place hands on both hip bones, gently guiding the elevated hip down and forward to square the pelvis.
If the hip is too high, use a prop (block) before applying any downward pressure.
Apply gentle downward pressure to the sacrum with a flat palm as the student folds forward to encourage rooting.
Avoid the lumbar spine; ensure the student has no acute knee pain.
Put your leg forward.
Bring your front knee towards your wrist, letting your shin rest comfortably.
Lean into the stretch.
Gently lower your chest towards the floor, breathing into the stretch in your outer hip.