Foot to Hip : Front leg: hip flexed (bent) externally rotated, knee extended (straight) foot ground, lifted arches. Back leg; hip extended (back) and internally rotated (turning in), knee extended (straight).
Spine : Rotated and long.
Shoulder to Hand : shoulders abducted and externally rotated, elbows extend (straight), arms strong.
As with all twists, this pose is great for the spine, aiding in keeping the spines rotation opening up the surrounding tissues, the sides, chest, around the ribs, upper back and shoulders. This pose also strengthens the legs and glutes whilst stretching the glutes, outer thighs, hamstrings and calves.
Foot to Hip :
Shoulder to Hand :
- Gate Pose kneeling variation
- Block under hand if reaching the floor is too intense
Add a bind
Revolved Half Moon