The supporting hand should be positioned under the shoulder. When extending the top hand stack the shoulders on top of each other. The hips should also be aligned in similar way – with the top hip moving up and forward. Flexing the raised foot and extend out through the heel keeps the leg strong and active in the pose. Bringing the left hand to tepee fingers (finger tips pressed into the floor and palm lifted) to provide addition lift and support in the pose. The standing leg is holding all of the body weight in this pose. To avoid hyper-extending the knee, micro bend the standing leg. Lift upwards from the inner foot and ankle as you press the big toe, little toe and heel into the floor. Draw the navel to the spine and lift the core muscles in and upwards. Extend the tailbone out towards the raised foot.

• Strengthens the abdomen, ankles, thighs, buttocks, & spine
• Stretches the groins, hamstrings & calves, shoulders, chest, & spine
• Improves coordination & sense of balance
• Helps relieve stress
• Improves digestion

See technical comments…

• Neck problems (don’t look upward)
• Headache or migraine; Low blood pressure
• Diarrhea
• Insomnia

Rather than extending the hand, most beginners should keep the hand and the head in a neutral position, eye gaze on the ground. Modification using bricks: Place the hands on bricks or use tepee fingers (tops of the fingers pressing into the floor and palms lifted) to create space in the side chest and hips. Modification using the wall: Stand with your back to the wall, one leg’s length away from the wall. Exhale & bend forward into a standing forward bend. Bring both hands underneath the shoulders to the floor or bricks. Inhale & raise your left leg parallel to the floor & press the left sole against the wall. Then complete the pose as above. Repeat other side. Come into a wide stance with your back to the wall. Place a brick about 6-10 inches in front of the right little toe. Bring your right foot to a 12 o’clock position and the left foot to 10 o’clock with the heel pressed against the wall. Bend your right leg and bring your right hand onto the brick. Inhale and lift the left leg parallel to the floor. Extend the left arm and back of the hand long the wall. Gently press left hip, heel, shoulder and back of the hand towards or against the wall to gain correct alignment and balance in this challenging pose.

Modified Half-Moon Arch – Bend the raised leg a lower the extend arm. Bring the hips back slightly to catch the foot

Reverse or peaceful warrior