OORD-vah prah-sah-REE-tah EY-kah pah-DAHS-ah-nah
A powerful balance and deep stretch that targets the hamstrings and improves balance. It challenges your focus while building strength in the standing leg.
From a standing forward fold, lift one leg as high as you can toward the sky.
Keep your torso folding over your standing leg.
Keep your hands on the floor or blocks for balance.
Ground down firmly through your standing foot.
Keep your standing leg straight but don't lock the knee.
Relax your head and neck toward your standing leg.
Reach through the toes or heel of your lifted leg to keep it active.
Try to keep your hips square, or open them slightly if you want more height.
Deeply stretches the hamstrings and calves of the standing leg.
Strengthens the standing leg and core.
Improves balance and focus.
Cultivates persistence and determination.
Encourages a calm mind under physical challenge.
Place your hands on blocks to bring the floor closer, helping you stay balanced and keep your back long.
Practice with your back leg against a wall to help you lift it higher and find more stability in the pose.
Stand beside the student and gently guide their lifted leg higher while supporting their standing hip.
Make sure they are not holding their breath or straining their hamstring.
Fold forward and lift one leg up.
Let your head relax down and reach your leg high toward the sky, staying strong on your standing foot.