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A graceful standing pose that combines strength and elegance. It is a lateral stretch and gentle backbend that opens the side body, improves balance, and fosters a sense of resilience and openness.
From Warrior II, reach the front arm up and back.
Rest the back hand lightly on the back leg.
Maintain the deep bend in the front knee while lengthening the side body.
Keep the front knee stacked directly over the ankle.
Press firmly through the outer edge of the back foot.
Lengthen through both sides of the waist, avoid 'crunching' the back side.
Keep the chest open toward the side of the mat, not rotating toward the floor.
Reach through the fingertips of the top arm, creating a long line of energy.
Stretches the intercostal muscles and the entire side of the torso.
Strengthens the legs, core, and arms.
Improves spinal mobility and balance.
Cultivates a sense of inner strength and calm.
Encourages a balance between effort (legs) and ease (upper body).
Place a block behind the back leg for the bottom hand to rest on if reaching for the thigh causes the torso to collapse forward.
Stand behind the student. Place one hand on their front hip to ground it and the other on their top wrist, gently encouraging length through the side body.
Avoid pulling the shoulder out of its socket; emphasize length from the hip.
Place a hand on the outer part of the student's front knee, gently ensuring it stays tracked over the ankle and doesn't collapse inward.
Apply only very light pressure; the student should be doing the work.
Stretch your side and reach back.
Paint an arc across the sky with your fingertips, expanding the breath into the lateral ribs while remaining rooted like a mountain.