Hips, lower back, knees, ankles, shoulders and wrists

Parsvakonasana: Block Under Hand

A strengthening, opening standing pose that stays accessible even without full flexibility.

How to do it

1. 1

   Step wide with a block outside the front foot

   Front foot turned out, back foot slightly in. Put the block on its tallest setting to begin with.

2. 2

   Bend the front knee so it tracks over the ankle

   The knee points the same way as the toes and does not travel past the ankle. Shorten the stance or bend less if holding that is hard.

3. 3

   Rest the front hand on the block

   The block brings the floor up to you so the underneath side of the body can stay long instead of collapsing down.

4. 4

   Reach the top arm over your ear

   The reach lengthens the whole upper side from the hip to the fingers. Hand on the hip is fine if overhead is not comfortable.

5. 5

   Hold 20 to 40 seconds on each side

   Press through both feet to come up, then set the second side up from standing.

What to watch for

Sinking your weight down onto the block so the underneath side of the body collapses. The block marks where the hand lands rather than something to lean on, and the front knee stays over the ankle rather than drifting forward.

Ways to adjust it

• Shorten the stance
• Block on its highest setting
• Forearm on the front thigh instead of the block
• Less depth: don't chase range
• Reduce front-knee bend
• Keep upper arm down rather than overhead if flagged
• Reduce weight through the block

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

From the clinically authored Vinys movement library.