EFFECT: Strengthens core, stretches hamstrings, detoxes body.
GAZE: Top hand
PRECEDING POSES: Revolved Chair
COUNTERPOSES: Standing Forward Fold
PRECAUTIONS: If you hyperextend your knees, put a slight bend in your front leg and press through your big toe to protect your knee joint.
1. Start in Mountain pose. Step your left foot back about two to three feet (not as far as you would go for Warrior I). Keep your right toes pointed straight ahead, and turn your left toes at an angle to the left-front corner of your mat.
2. Square of your hips toward the front of the room. Take your right hand to your right hip and lift your left arm up alongside your ear.
3. Bend at your hips and start to fold forward. Stop when your chest is parallel to the ground.
4. Set your left fingertips on the ground or a block and twist your torso to the right. Extend your right arm to the ceiling. Repeat on the other side.
TIP: As you twist, keep your hips square to the ground; do not let your back hip collapse down.