Beginner
Standing
Hip Opener
Backbend
Description
A foundational standing pose that builds strength and confidence, stretching the chest, shoulders, and hips.
Instructions
- Start in Mountain Pose. Step your left foot back about 3.5 to 4 feet.
- Turn your left foot out 45 to 60 degrees. Align your right heel with your left heel.
- Bend your right knee over your right ankle, aiming for a 90-degree angle.
- Square your hips as much as possible toward the front of your mat.
- Inhale and raise your arms overhead, palms facing each other or touching.
- Keep your shoulders relaxed away from your ears. Gaze forward or slightly up.
- Hold for 30 seconds to a minute. To release, exhale and lower your arms, then step your left foot forward to Mountain Pose. Repeat on the other side.
Benefits
- Strengthens your shoulders, arms, legs, ankles and back
- Opens your hips, chest and lungs
- Improves focus, balance and stability
- Encourages good circulation and respiration
- Stretches the muscles of the feet and ankles
- Energizes the entire body
Modifications & Safety
- If you have shoulder pain, keep your hands on your hips or in prayer position at your chest.
- For tight hips, widen your stance or don't turn the back foot out as much.
- If balance is an issue, practice near a wall for support.
Video Tutorial