A stance to strengthen and stretch

This powerful yoga posture offers a constant challenge to your upper and lower body while requiring you to use equal intensity on the right and left sides of your body. When practicing this pose, remember to focus on using your legs as strong support while the rest of your body rises up from your legs and your arms reach out to opposite sides.

Karen Voight

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1 Stand with your legs 4 to 4 1/2 feet apart on a flat, nonslip yoga mat. Turn your right leg out 90 degrees and turn your left foot in just slightly. Place your hands on your hips.

2 Exhale and bend your right leg to a right angle. Keep your right shin perpendicular, with your bent knee over your ankle. Press the outer edge of your left foot down, keeping your left leg straight. Relax your shoulders and reach away from your trunk, stretching out through your fingertips. Turn your head and look over your right arm. Continue to reach out with your left arm. Hold for 20 to 30 seconds.