Benefits:

For your body:

• Stimulates your calf and quad connection to engagement
• Strengthens your pelvic floor muscles
• Increases psoas and core muscle strength to relax and contract

For your mind:

• Improves equilibrium
• Stimulates your concentration to balance on one leg
• Increases your thinking dichotomy of the human body’s muscular structure

For your spirit:

• Encourages strength to overcome fear
• Patience increases in your practice which stimulates improvement
• It opens your true north effortlessly

(DISCLAIMER: DO THESE POSES TO YOUR ABILITY; YOU ARE RESPONSIBLE FOR YOUR OWN BODY AND WHAT YOU DO. BE SAFE, AND YOU CAN BE SUCCESSFUL.)

Modifications:

• Remain tall with a bent knee and erect spine.
• Use a chair, couch, or wall to rest on for balance support.
• Stack a block or two under your foot to stabilize you.

Pose Description:

1. Starting from a standing position.
2. Shift your weight to your left foot, and wait for your pelvis to level and settle.
3. Encourage tight core engagement.
4. Lift your right leg to 90 degrees, and relax your toes.
5. Girdle your transverse abdominal.
6. Open your palms to stretch your torso and chest.
7. Relax your neck and tongue.
8. Gaze softly.
9. (Option to remain here.)
10. Exhale, control your left leg, and hinge forward and round your upper back.
11. Inhale, basket the ball of your right foot. Stay for a breath to stabilize your body. Exhale.
12. Inhale, kick your right leg straight horizontally to the ground. Wait for control and breath.
13. Exhale, bend your elbows slowly to bring your forehead to the knee.
14. Diverge your eyes to balance here.
15. Exit slow and controlled.

Relax, Rest, and Practice Again. You Can Do This! You Are A Yogi!