Pose of strength, courage and determination
One of the best poses for opening up of the hips
Great release for the short adductors
To take the pose:
- Spread the feet wide apart, turning the left leg in and the right leg out to take the pose to the right
- Bend the right knee and check that the knee is sitting directly over the heel. The right thigh and knee have a tendency to fall into the midline due to tight adductor muscles.
- If your knee and thigh are moving into the midline lift up the right heel and whilst the heel is lifted you can easily spiral the knee and thigh back into alignment so the knee is in line with the foot directly on top of the right heel. The right thigh should line up with the long edge of the mat. Back leg should be straight.
- You will feel your outer hip and outer buttock working whilst the inner hips are able to experience a soft release. Aim to now drop a little more deeply into the pose.
- Make sure your weight is balanced evenly between the big toe mound and outer heel
- Extend your arms out so they are in line with the legs. Stead your gaze and open the ribs wide with each breath
- There should be no pain in the knee or hips, if so you need to slightly release or release fully.
- To release, straighten the right leg, lower the arms and turn to the midline in preparation to do the opposite side
Benefits:
- Works on all the major muscle groups in the body particularly the legs, hips, back and shoulders.
- Stretches the groin, hip muscles and connective tissue of the hips.
- Opens the chest, lungs and shoulders.
- Brings great focus, strength and clarity to the mind.