While moving into this posture from Down Dog, lift the right knee as high into the chest as possible and then shift the weight forward into the hands before placing the foot down onto the floor. This transition through a ‘turbo dog’ helps to build strength and make the movement of the leg coming forward smoother. Once the foot comes to the ground, press out through the pads of the toes and align the knee evenly over the ankle joint. Gently squeeze the inner thighs towards each other to help activate the pelvic floor muscles and energize moola bandha. Then use the abdominal muscles to draw the pubic bone and hipbones forward and up towards the ribcage. This will create a strong core to balance from and prevent the lower back from over arching. Feel the ribcage floating over the pelvis 3 dimensionally – not popping forward from the hipbones and collapsing in the back. Press down into the front heel to feel the pelvis subtly left. This will create an even crescent shape through the whole front line of the body. Press the collarbones up towards the ceiling keeping the back of the neck lengthened and a slight engagement into the neck flexors at the front of the throat. As the arms reach out, externally rotate at the shoulder joint drawing the shoulder blades onto the back and spiral the forearms to turn the palms in towards each other. As the arms reach overhead, the eye of the elbow (or the inside of the elbow) will turn to face each other. The palms can be placed together or left shoulder distance apart if tightness is present.

• Stretches the thigh, hip flexor, abdomen, chest and shoulders
• Strengthens the core stabilizers
• Opens the front of the body and allows for the natural curve of the lumbar spine
• Excellent posture to counterbalance hours spent seated and with the arms in front of the body

• Front knee moving past the front ankle
• Collapsing in the abdominals and dropping the pelvis
• Ribs popping and lower back sagging
• Shoulders lifted
• Chin jutting forward

• Be careful with knee problems.  It may be appropriate to prop under the knee or shin
• Use caution with students experiencing hypertension or whip lash- don’t bring the hands over the head, instead keep them forward, at the sides, or on the hips

• Keep the hands on the floor or perform close to a wall for balance
• Hands on hips
• Keep the back toes tucked under to take pressure off the knee
• Place a folded blanket under the back knee for support, or fold the mat for more cushion
• Use a block under the shin to keep the kneecap completely off the floor
• Keep the hands shoulder distance apart

• Perform with Horse-face arms
• Tuck the toes and lift the back knee off the mat to come into a high lunge
• Place the palms together in front of the chest and rotate the upper spine bringing the opposite elbow to the front knee, performing a modified Revolved Side Angle Pose.

• Child’s Pose – Balasana
• Downward Facing Dog-  Adho Mukha Svanasana
• Standing Forward Fold- Uttinasana