- Strengthens the feet, legs, knees, hips and glutes.
- Stretches the groin, obliques, lats, chest and shoulders.
- Increases mobility in the spine.
- Opens up the hips.
- Hip Opener
- Lower Body Strength
Yoga 15 Series
- Strength: vimeo.com/ondemand/yogastrengthchallenge
- From Downward Dog, turn your left foot out 45 degrees and press into your palms to make room for your right foot to step in between your hands.
- Inhale, keep your hips low and sweep your arms out and up into Warrior 1. Exhale, sink into the pose. You can bring your hands together or keep them shoulder-width apart.
- Line up your front and back heels.
- Check that your front knee points straight ahead and comes directly above your right ankle.
- Turn your hips to face forward and try to bring your front thigh close to parallel with the mat.
- Engage the glutes on your back leg as you straighten your back knee to stabilise your left hip.
- Draw your ribs in to avoid overarching your lower back.
- Hold the pose for 5 deep breaths, in and out through your nose.
- On your last exhalation, bring your hands back down to the mat and step back to Downward Dog for the other side.
- To stretch your chest and deepen the intensity of the backbend, interlace your fingers at the base of your spine and draw your shoulders back.
- Avoid this pose if you have a knee, hip, back or shoulder injury.