A pose that does it all: strength and flexibility

Develop your inner sense of power with this traditional yoga posture. It increases strength and stamina in your legs, back, shoulders and arms as it increases flexibility in your calves, hips, groin and chest. Maintain your balance by looking straight ahead throughout the move.

Karen Voight

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1 Stand on a sticky mat and separate your feet approximately 3 to 4 feet apart (or the length of one leg). With your right foot placed ahead of you, turn your left foot inward 60 degrees. Keep your kneecaps lifted with the front and back thigh muscles active. Inhale and raise your arms overhead, rotating your upper arms forward.

2 Square the front of your pelvis, and bend your right knee to a right angle, with your knee directly over your ankle. Make sure to keep your left foot flat on the floor with your left knee straight. (If you feel discomfort in your lower back, narrow your stance and don’t bend your knee as much.) Make sure your sternum is aligned over your navel, not behind it, or your lower back will be compressed. Reach up through your arms and fingertips. Hold for 20 seconds, then return to the straight leg position and repeat on the other side.

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Karen Voight can be reached at kvoightla@aol.com.