SAFETY:
- If you’re relatively flexible and ave the right hand on the floor, come to your fingertips. Utilize your lower limps and core to build strength.
- If however, the hamstring is tight. Bend the right knee and keep pointing that right knee forward while the left leg remains straight
- Otherwise, place a block on under the right hand
- Left foot should point to the left side of the root. This is an open hip standing posture. Right foot points to the top of the mat.
- If gazing up throw your balance off – just gaze down on the floor or in front of you.
ACTIONS:
- From Parsvakonasana (Extended Side Angle Pose), gaze forward past the toes, place your left hand on the waist.
- Inhale, take your right fingers in front of your right foot. Shift your weight forward to your right leg, squeeze the left leg into the center line.
- Exhale, lift up the left leg as you press the right leg to straight. Right fingertips on the floor or block.
- Left leg remains engaged by flexing, flointing, or pointing. Keep this leg lifted and engaged as though there’s a wall behind the foot and push that wall away. Extend the spine forward.
- When you’re ready, reach the left arm up towards the sky. You may look forward, or look up to your left fingertips.
- To come out. Inhale, bend the right knee, come back to Warrior II.
Repeat on the second side.
REFINEMENT:
- Resist the temptation to disengage the right leg. Keep pressing the toes, shin and thighs out.
- Your right foot will want to turn in due to tightness in the thigh. Resist it by pressing the front of the thigh forward.
- Turn the chest so your left ribcage is stacked under right. Reach from the chest up.
- Extend the spine forward while left leg back. Feel the body’s energy grow bigger and firmer. Root down the right leg. Feel the stability of this pose.