This pose strengthens the legs and core, while opening the hips, chest and neck. It can also help to enhance focus and balance.
- Start with your feet wide apart, and turn your front foot so that it's pointing forward.
- Keep your back foot parallel to the back edge of your mat, so that your front heel is in alignment with the arch of your back foot.
- Extend your arms out to the sides, with both hands in line with your shoulders, and bend your front knee.
- Hold for 30 seconds, then switch sides and repeat.
Form tip: Make sure you have knee and ankle alignment by ensuring that the front knee is in line with the second or third toe of the front foot–don't let it cave inward. Keep your back leg extended, and your gaze over the middle finger of your front hand. Make sure to keep your shoulders relaxed and aligned over your hips, to avoid shifting your upper body forward in this pose.
