EFFECT: Stretches hamstrings, strengthens core.
GAZE: Top hand
PRECEDING POSES: Warrior II
COUNTERPOSES: Down Dog
PRECAUTIONS: If you tend to hyperextend your knees, meaning they go past straight, bend your front leg a tiny bit and press through your big toe to protect your knee joint.
1. Start in Warrior II. Straighten your front leg.
2. Shift your hips back and reach forward as far as you can. When you can’t reach any further, leave your torso where it is and let your bottom hand come down to rest either on your thigh, shin, or ankle or the ground. Reach straight up with your other hand. Stack your shoulders on top of each other.
3. Lengthen through both sides of your waist. Repeat on the other side.
TIP: To lengthen through both sides of the waist, contract the top side of your waist as if you’re doing a tiny side crunch—bringing your lower ribs toward your top hip, relax the lower side waist.