Technique
- From a standing position (Mountain pose), bend the knees just beyond the toes, lower the hips down and back, and sweep the arms overhead, bringing the palms together to create a lightning bolt shape with your body.
- Gaze toward the thumbs.
Form tips
- Shift the weight toward the toes, heels feeling light but still grounded.
- Support a straight spine with strong core action pulling the navel toward the spine and upward.
- If the shoulders are tight, do not bring the hands together but keep the palms facing each other.
Muscles
Strength
Primary
- Quadriceps
- Glutes
- Hamstrings
Secondary
- Pelvis
- Hip adductors
Individual muscles
Individual muscles
- Rectus femoris
- Vastus medialis
- Vastus intermedius
- Vastus lateralis
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
Equipment
Appears in
Other disciplines
Progressions
Sun salutation B
Intermediate
Sun salutation B simplified
Novice
Chair and Warriors
Intermediate
Revolved chair pose
Novice
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