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A variation of Downward Dog that builds strength in the arms and core while opening the hips and stretching the hamstrings. It is a key transition pose in Vinyasa flow.
From Downward Dog, lift one leg high into the air.
Keep your weight even in both hands.
Reach through your lifted heel or toes.
Press your palms firmly into the floor, spreading your fingers wide.
Keep your standing heel reaching toward the mat.
Try to keep your hips square toward the floor, or open the hip for more height.
Keep your shoulders level and away from your ears.
Engage your core to stay steady.
Strengthens the arms, shoulders, and core.
Stretches the hamstrings and hip flexors.
Improves balance and focus.
Builds determination and stability.
Invigorates the mind and body.
Place your lifted foot against a wall to help you keep your leg level and build strength in your shoulders.
Stand behind the student and gently guide their lifted leg higher while supporting their standing hip.
Make sure they are not putting too much pressure on their shoulders.
Lift one leg up in Down Dog.
Reach one leg high to the sky while staying strong on your hands and other foot.