Practical Benefits: Increase hip flexibility, improve posture, and teach your body to properly use your core to protect your lower back while running, lifting, and while simply standing.
Technique:
1. Back foot pointed forty five degrees away from the front foot, planted about two feet behind the front heel, and four inches to the inside of the front front.
2. Press into the outside of the back foot to keep the entire sole of the foot on the ground, and straighten the leg.
3. Hips and shoulders face as straight forward as possible. Front hip pulls back, back hip pushes forward.
4. Tilt the pelvis upwards to lengthen the lower spine and engage the core.
5. Extend arms overhead, palms facing one another, and relax the shoulders.
6. Hold for 30 - 60 seconds.
Tips: Make sure that you keep the back heel on the ground. Draw your ribs toward one another to prevent your back from arching. Use a mirror to help with this pose - it’s tricky.
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