Perform Utthita Trikonasana
to the right side, with your left hand resting on the left hip. Inhale,
bend your right knee, and slide your left foot about 6 to 12 inches
forward along the floor. At the same time, reach your right hand
forward, beyond the little-toe side of the right foot, at least 12
inches. Pose of the Week:Half Moon Pose
Exhale, press your right hand and right heel firmly into the floor,
and straighten your right leg, simultaneously lifting the left leg
parallel (or a little above parallel) to the floor. Extend actively
through the left heel to keep the raised leg strong. Be careful not to
lock (and so hyperextend) the standing knee: make sure the kneecap is
aligned straight forward and isn’t turned inward.
Rotate your upper torso to the left, but keep the left hip moving
slightly forward. Most beginners should keep the left hand on the left
hip and the head in a neutral position, gazing forward. See also:Get Strong and Shine On: Half Moon Pose
Bear the body’s weight mostly on the standing leg. Press the lower
hand lightly to the floor, using it to intelligently regulate your
balance. Lift the inner ankle of the standing foot strongly upward, as
if drawing energy from the floor into the standing groin. Press the
sacrum and scapulas firmly against the back torso, and lengthen the
coccyx toward the raised heel.
