Duryodhanasana
Full Pose
Supported Pose
Benefits:
- Opens external rotators, psoas, illiacus
Go Deeper:
- Work toward balance on the right and left sides
- Work toward the full pose: knee on the ground
Questions about this pose?
Safety Points:
If you feel pain in the knee, support the knee or back off from the stretch.
FINDING THE POSE:
1.
Start with the knees bent and the feet on the floor together in line with the central line of the body.
2.
Step the right foot a foot and a half to two feet out to the right. Drop the right knee toward the left ankle, pulling the outer edge of the right foot off the ground. Use support under the right knee if there is any knee pain.
3.
Note the alignment of the right thigh. It should extend straight out from the right side of the body and the right knee should be bent to a 90 degree angle.
4.
Keep your feet active with toes flexed. Extend the right thigh away from your head and lift the bottom of the belly.
5.
If there is no knee pain, place your left ankle on top of your right thigh. Use the pressure of the left foot to help with traction and internal rotation of the right thigh as well as a weight to bring the right thigh down. Internally rotate your right thigh and turn your navel to the right.
6.
Hold for 3 to 9 breaths. Repeat on left leg.