Step-by-Step Guide:
- From a lunge position with your right foot ahead, place your palms together at heart center. Twist your torso to the right and hook your left elbow outside your right thigh.
- Press your elbow into your thigh to deepen the twist.Place both hands on the mat, shoulder-width apart, aligned with your front foot.
- Start leaning your upper body forward. Bend your elbows slightly, like you’re setting up for a push-up. Your right thigh should rest on your left arm.
- Get your left leg off the ground. Once balanced, straighten your front leg (right) out to the side. Use your core to stay steady.
- Keep both legs active and extended. Press through your fingertips and breathe slowly. Hold the pose for a few breaths.
- Release the pose by gently lowering your legs back to the mat. Step back into Downward Dog or Child’s Pose to rest. Repeat on the other side.
Dos and Don’ts
DOS:
- Warm up with twisted lunges, Crow Pose, and side stretches first.
- Keep supporting arms strong with elbows hugged close to your body.
- Squeeze your core and push down through your fingers to create lift.
- Move slowly – lift back leg first, then extend front leg to the side.
DON’TS:
- Don’t attempt without mastering basic arm balances and wrist strength.
- Don’t let elbows splay wide or shoulders collapse.
- Don’t rush the transition or force both legs up together.
- Don’t hold your breath or crane your neck forward.
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