Start in Mountain. Step feet wide. Turn the front foot out 90 degrees and the back foot slightly in. Lift arms to shoulder height. Bend the front knee so it stacks over the ankle. Press firmly into the back foot. Keep torso upright, chest open, and shoulders relaxed. Gaze over the front fingertips. Hold for a few breaths. Straighten the front leg and repeat on the other side.
Relieves backaches and sciatica.
Beginner: Shorten stance and keep hands on hips for support. Intermediate: Rest front forearm lightly on front thigh. Advanced: Add gentle arm lifts while holding the pose steady.
High blood pressure. Heart and shoulder weakness.
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