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Next in YOGAPEDIAUse the strength of your core and inner thighs to lift step-by-step into
Firefly Pose >
Wide-Legged Standing Forward Bend, variation
Prasarita Padottanasana, variation
Benefit: Increases hip-flexor and inner-thigh strength, and starts to open shoulders.
Stand with your feet one leg’s distance apart and parallel. With hands on hips, inhale, lift your kneecaps, and roll your upper, inner thighs back. Exhale and fold your torso forward from the hips, keeping the spine long. Rest your head on the floor or a block. On an exhalation, reach behind you and place palms on floor. Take 8 breaths.
Lizard Pose, variation
Utthan Pristhasana, variation
Benefit: Increases hip and shoulder flexibility
From Down Dog, step your right foot between your hands and lower your back knee down. Toe-heel your right foot to the right edge of your mat and explore curling the back toes under and straightening the back leg. Then snuggle your right shoulder behind your right calf, hand to the outside of the foot, as if your leg were a backpack strap. If this isn’t accessible, place your forearms on the floor or a block inside your right foot. Take 8 breaths. Repeat on the other side.
Shoulder-Pressing Pose, prep
Benefit: Provides a deep shoulder opening
From a bent-knee Uttanasana, with feet slightly wider than hip width, weave your right arm between your legs, as if you were reaching for something behind you. Extend your left arm to the sky to spin your chest open. Bend your elbows and clasp your left wrist with your right hand (or use a strap). Inhale, extend your chest open to the left, exhale, straighten your legs and arms. Gaze up, or down, for 8 breaths. Switch sides.