Benefits:

• Improves balance and concentration.
• Stretches the hamstrings and calves.
• Strengthens the thighs and knees.
• Helps relieve back pain and sciatica.

Contraindications:

• Severe hamstring or lower back injuries.
• Vertigo or balance issues (use support).
• High blood pressure (avoid excessive strain).

Preparation:

• Forward folds (Uttanasana).
• Standing poses like Tadasana (Mountain Pose).
• Hamstring stretches like Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose).

Verbal Cues:

• Stand tall in Tadasana.
• Inhale and lift one leg, holding the big toe with the corresponding hand.
• Keep the standing leg strong and grounded.
• Extend the other arm for balance.
• Keep the chest open and gaze forward.

Counter Posture: Gentle backbend like Bhujangasana (Cobra Pose) or Anuvittasana (Standing Backbend).

Anatomy:

• Spine: Neutral or slight flexion.
• Shoulder: Abduction.
• Neck: Flexion.
• Elbow: Flexion.

Joint Actions:

• Hip: Flexion (on the lifted leg).
• Knee: Extension (on the standing leg).
• Ankle: Dorsiflexion (on the standing leg).

Agonist and Antagonist:

• Agonist: Iliopsoas, Quadriceps, Rectus Abdominis.
• Antagonist: Glutes, Hamstrings, Erector Spinae.

Starting Position:

• Stand in Tadasana.
• Beginners can keep the feet hip distance apart for better balance; advanced students can keep feet together.
• Shoulders rolled back.
• Arms straight up.
• Shoulder and wrist in one line.

Variations & Modifications:

• Use a yoga block, wall, or chair for support.
• Bend the knee of the lifted leg if hamstrings are tight.
• Practice near a wall for additional balance.