A classic yoga pose used in a lot of Vinyasa flow sequences. It’s all about lifting the back heel and setting up the torso! Great easy pose for beginners and a good homework pose for intermediate yogis wanting to master their alignment.
- From your downward dog lift the right leg in the air and swing it up in between the hands
- Making sure your front knee stays in line with your ankle
- Stay on the ball of the back foot and lift your arms up towards the sky
- Lift the back heel up so the heel stacks above the toes
- Keep a little micro bend in the back knee to protect the knee joint
- Tuck your pelvis under and switch on your core by pulling your belly button in towards your spine
- Keeping the shoulders down away from your ears reach the finger tips up towards the ceiling, keeping the hands and arms activated
- Gaze straight ahead and relax your neck
- Inhale leg up
- Exhale step the foot in between the hands
- Inhale arms up into your crescent pose
- Releases, strengthens and opens your hips
- Improves balance
- Strengthens your knees and ankles
- Builds muscle strength and resilience in the thighs
Sammy Veall owns and runs Yoga 213 with studios in Bondi Junction, Sydney and South Yarra, Melbourne.
Photography by Deanna Geralch.