Benefits: Strengthens core, legs, ankles; lengthens spine
Helps Poor posture, weak knees, endurance, focus, balance, poise

  1. Start in warrior I pose (virabhadrasana I) with your left leg forward and arms extended overhead, palms touching. Bend at your waist and lower your chest to rest over your left thigh.
  2. Keep your arms straight in front of you, your palms together, and your belly hovering over your left thigh.
  3. Shift your weight forward into your left leg. And as you straighten that leg, lift your right leg off the floor, leading with your inner thigh.
  4. Reach straight out through your arms and your right leg, turning both hips to face the floor, so your arms, back leg, and torso are parallel to it. (Tip: For stability, pull in your abs and keep them strong; elongate your body as much as possible; press into the floor with your left foot, engage your left thigh, and flex your right foot as though you were pushing it into a wall behind you.) Hold for 3 to 10 slow, deep breaths.

Modification: If you’re a beginner, try this pose with a wall for support. Either face the wall so your hands touch it lightly or face away with your lifted foot gently rested on the wall.