Technique: Primary Instructions

  • Begin in Parsvakonasana (right leg in front), with your right arm inside your right leg. Reach your left arm straight up
  • Internally rotate your right arm and wrap it inside and around your right leg, taking the back of your right hand towards your right kidney
  • Internally rotate your left arm and wrap it behind your back, catching hold of your fingers or even taking hold of your left wrist with your right hand
  • Look down towards front foot for balance, keep chest open. Inhale to prepare, exhale step your left foot to the front of the mat, hip width distance from your right foot
  • Shift your weight into your left leg and lift to your right big toe tip
  • Inhale, look forward, establishing a Drishti. Exhale, slowly stand up, lifting your right leg with you
  • On your next inhalation, lift your chest and reach up through the crown of the head
  • Exhale, extend your right leg, pressing out through the ball or heel of the right foot

To release:
Option 1:

  • Bend your right knee, then bend the left knee, lower your torso forward as you lower your right foot to the floor. Unwind your arms and rest in Uttanasana

Option 2:

  • Bend your right knee, then bend the left knee, lower your torso forward, place right foot front and left foot back for Virabhadrasana II

Secondary Cues

  • Firmly root down through your standing leg as you reach up through the crown of your head
  • Reach into the ball of your right foot and draw your toes back
  • Roll your right shoulder back and down, taking your shoulder blade towards the midline. Press your right upper arm into your thigh to support this action
  • Work to lower the right hip, bringing your hips towards parallel to the floor



Common Misalignments

  • Rounding the upper back
  • Hyperextension of the neck
  • Bending standing leg
  • Hip of raised leg elevated

Preparation Postures

  • Baddha Parsvakonasana
  • Vrksasana
  • Baddha Trikonasana
  • Utthita Hasta Padangusthasana

Contraindications and Cautions

  • SIJ injury or instability
  • Shoulder injury
  • Hamstring injury
  • Sore lower back
  • Ankle injury


  • Stretches the front of the shoulders
  • Stretches the hamstrings
  • Opens the hips
  • Improves balance
  • Strengthens the legs