Benefits:

• Strengthens the legs, including the quadriceps and calf muscles.
• Improves stability by strengthening the hip and ankle joints.
• Stretches the psoas muscles, quadriceps, and calves.
• Stretches the sides of the body.
• Strengthens the shoulders.
• Helps reduce neck stiffness.

Contraindications:

• People with low and high blood pressure should avoid looking up, as it may cause dizziness while looking up towards the palm.
• People with leg and knee injuries should avoid this pose, as it puts pressure on the heels and knees. Instead, practice it sitting on a chair.

Preparation of Practice:

• Supta Padangusthasana: Opens up the glutes and hamstrings.
• Surya Namaskar: To warm up the whole body.
• Vrksasana: Gives a sense of balance and poise.
• Utthita Trikonasana: Opens up the hip, chest, and shoulder muscles.
• Utthita Parsvakonasana: Creates a deep stretch along the back side of the body and Warrior I rises from this position, expanding the core and extending upward through the chest.

Anatomy:

• Spine: Extension.
• Shoulder: Outward Rotation, Flexion, Adduction.
• Neck: Extension.
• Elbow: Extension.

Joint Actions:

Agonist and Antagonist:

• Agonist:
  • Back Leg: Quadriceps.
  • Front Leg: Hamstrings, Glutes.
• Antagonist:
  • Back Leg: Hamstrings.
  • Front Leg: Quadriceps, Iliopsoas, Rectus Abdominis, Gluteus.

Verbal Cues:

• Stand in Tadasana, rotate your shoulders back, chest lifted, spine straight.
• Inhale and take a stance of 4 to 4.5 feet.
• Right foot turned towards the right at 90 degrees, and the left foot turned slightly inward.
• Bend the right knee, squat down.
• Turn the body towards the right.
• Pull the abdomen in.
• Raise both hands above the head and join the palms.
• Sink the hip so that the right thigh is parallel to the floor, forming a right angle between the right thigh and right calf.
• Hip squared.
• The bent knee should not go beyond the ankle but should be in line with the heel.
• Look up towards the palm, but if there is neck pain, look straight or down.
• Back leg strong and straight; press the outer edge of the foot down.
• Shoulders away from the ears; inner elbows facing each other.
• Fingers are touching each other and pointed up.

Starting Position:

• Stand in Tadasana.
• Take a stance of 4 to 4.5 feet; rotate your shoulders back, spine straight.
• Turn the right foot towards the right at 90 degrees, and the left foot slightly inwards.
• Raise the arms above the head; join the palms.
• Bend the right knee; squat down.

Variations:

• Practice with a chair.
• Use a block against the wall.

Modifications:

• Hands on the hip: If the student has difficulty raising the arm due to shoulder stiffness, they can place their hands on the hip.