The front knee bends over the ankle while the back foot turns in and stays flat on the floor, the back leg straightens, the pelvis turns toward the front of the mat and both arms reach overhead.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
Hold 30 to 45 seconds per side, 2 rounds. Widen the feet sideways or lift the back heel onto a folded mat if the hips will not turn forward.
A common source of front knee and sacroiliac ache when the stance is too narrow. Widen it before you deepen it. Keep the arms shoulder width or lower with neck trouble.
Sources support the educational description; they do not establish that this exercise is suitable for you.
A direct source link has not yet been recorded for this existing entry.
No variation is labeled clinically validated.