The stance here is slightly shorter than one leg's length apart and the hips are square and level. There is a tendency to collapse in the front hip which pulls the body off center and makes balance difficult. Counteract this tendency by continually tucking the front hip back and keeping the back leg strong, grounding into that back heel. Activate the pose by consciously using the deep muscles of the abdomen to pull the chest forward over the front leg. Press the ball of the front foot into the mat as though you are putting "pedal to the metal" in order to engage the leg and prevent hyperextension of the knee.
It may take some time to develop sufficient flexibility in the shoulders and wrists to practice the pose with hands in the reverse Namaste position. As an alternative, you may hold opposite forearms behind the back or press fists together. For a more restorative pose, release the hands to the floor on either side of the front leg (pictured below) -- this variation is especially nice as a resting pose during a strong standing sequence.
- Anjaneyasana (High Crescent Lunge variation)
- Virabhadrasana III (Warrior 3)
- Parivrtta Parsvakonasana (Revolved Side Angle - lunge variation)
- Parsvottanasana (Intense Side Stretch - variation w/ hands on the floor)
- Urdhva Prasarita Ekapadasana (Standing Splits)
- Parivrtta Ardha Chandrasana (Revolved Half Moon Pose)
- Parivrtta Natarajasana (Revolved Dancer Pose)
- Ardha Chandrasana (Half Moon Pose)
- Prasarita Padottanasana (Wide-leg Forward Fold)
- Vinyasa; Repeat steps 1-9 on the opposite side.