Benefits: Active Pose; Chest Opener, Full Body Strengthener (shoulders, wrists, elbows, back and core.)

Starting in plank pose, shift your weight to one side, stacking your hips and shoulders and rolling onto the side of your right foot so that you are balancing on one arm. ***Use the variation listed below that best suits your level of practice.*** Bring arm that is not supporting your body weight to your hip while you firm your pose. Raise the arm on your hip straight, perpendicular to the floor and look to the sky.  Make sure to maintain a mild bend - or microbend – in your elbow to reduce strain.  Hold for three-ten seconds and reverse sides.

Variations By Level
Level I. Leave one knee on the ground, bent and supporting your body.
Level II.  Balance on the knife side of your foot, with your other foot stacked on top of it. Gaze up towards your raised arm.
Level III. (From BKS Iyengar’s teachings) Stay balanced on the knife edge of your foot and raise your top leg so that it is perpendicular to the floor. Flex your foot to awaken energy in your leg and gaze to the sky in the direction of your raised arm.