Standing bend — Utthita Hasta Padangusthasana

Challenge your balance and invigorate your focus in this power pose. Practicing this pose brings the mind back into a simplified state of calm as it centers on one goal – not falling over. This pose strengthens the feet, ankles, legs, obliques and back while opening the chest and stretching the adductors, hamstrings and hips.

1. Stand in Tadasana with toes spread to create Pada Bandha. Focus on a spot downward and close for support or upward and away for challenge.
2. Bend left knee in toward chest and then into Tree Pose to externally rotate the left hip. Place two peace fingers around left big toe, or grab outer edge of the foot, or wrap a strap around the ball of the foot. Place right hand on hip or reach it out to the side.
3. Extend left leg out to the left. Wrap left glutes downward and rotate groin upward to maintain a level pelvis. Reach through the left heel, ground through the perimeter of the right foot, stack shoulders over hips and broaden the chest.
4. To exit, bend left knee back into Tree Pose, hug knee in toward chest, then lower left foot to the mat and switch sides.