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From a seated position with the hips squared, one leg is extended forward with the knee bent and parallel to the earth. The front heel is rooted close to the groin (or extended out in a 90 degree angle if flexibility allows). The other leg is extended back with the knee bent and perpendicular to the earth. The back foot is hooked on the inside of the elbow of the back arm. The front elbow is bent upward.perpendicular to the earth with the bicep by the ear. The fingers are interlaced to connect the bind behind the body and assist in opening the chest. The gaze is natural and forward.

1.From the Table or Down Dog, slide the right knee forward between the hands and let the right foot slide over to the left. Slide the left leg back, lowering the hips towards the floor.

2. Slowly walk the hands forward to lower the torso and head to the floor. If the head doesn’t touch the floor, support it with stacked hands or fists.

3. Move as deep into the posture as you can while still maintaining full deep breathing. Breathe and hold for 3-6 breaths.

4. To release: slowly walk the hands back under your shoulders and you slide the right knee back into Table or step the right foot back into Down Dog.

5. Repeat on other side.

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Stretches the thighs, groins (psoas), abdomen, chest, shoulders and neck.

Stimulates the abdominal organs.

Opens the shoulders and chest.

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