Revolved side angle prayer hands

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Technique

1. Stand up, step the feet apart a little wider than shoulder width, turning the right foot open to 90 degrees and turn the hips and shoulders to face the same way.
2. Bend the right knee to 90 degrees, extending the left leg and keeping the foot on the floor at about a 45 degree angle.
3. On an exhale, bring the left upper arm to rest on the right knee, and bring the right hand into prayer position with the elbow lifted.
4. Stabilize the legs and press the hands together, bringing the center of the chest across to meet the thumbs.
5. Gaze at the right elbow.
6. Take 5 breaths.
7. Stand up, rotate the feet and repeat on the other side.

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Form tips

• Keep the front knee bent as you move into the pose, and keep it in line with the ankle and hip.
• The priority of this posture is the twist in the upper back. Use the arms as levers by pressing the hands together and separating the elbows.
• Lift the back heel slightly if needed to allow more twist in the upper back.

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Muscles

Individual muscles

• Rectus femoris
• Vastus medialis
• Vastus intermedius
• Vastus lateralis
• Gluteus maximus
• Semitendinosus
• Semimembranosus
• Biceps femoris (long)

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Equipment

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Appears in

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Progressions

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Regressions

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