Technique
- From a standing position, hinge at the right hip to extend the upper body forward, and extend the left leg back.
- Reach the arms back at first, keeping the head in line with the spine.
- After a few breaths balancing there, sweep the arms forward to extend from the shoulders and hold for a few more breaths.
- Repeat on the other side.
Form tips
- Avoid letting the extended leg open to the side. Lift the leg from the glutes and extend through the toe strongly.
- Keep the core engaged.
- Keep the standing leg grounded strongly.
- Soften the neck, jaw and shoulders.
Logging: Work each side for the time indicated.
Muscles
Strength
Secondary
- Glutes
- Hamstrings
- Legs
- Hip adductors
Flexibility
Secondary
- Pelvis
- Quadriceps
- Hip adductors
Individual muscles
Individual muscles
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
- Flexor digitorum brevis
- Flexor digitorum longus
- Flexor hallucis longus
- Flexor hallucis brevis
Equipment
Appears in
Flexibility
Balance
Other disciplines
Joint movements
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