the side
Pose Type: core, seated, twist
Drishti Point: Hastagrai or Hastagre (hands)
BOAT POSE: ONE FOOT TO HIP SOCKET
Upward One-Legged Half Lotus Western Intense Stretch Pose
Urdhva Eka Pada Ardha Padma Paschimottanasana
(OORD-vuh EY-kuh PUH-duh UHR-duh PUHD-muh puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: Upward One-Legged Half Lotus Seated Forward Bend
Modification: one hand grabbing onto the big toe, one hand on the hip
Pose Type: core, seated, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Upward One-Legged Half Bound Lotus Western Intense Stretch Pose
Urdhva Eka Pada Ardha Baddha Padma Paschimottanasana
(OORD-vuh EY-kuh PUH-duh UHR-duh BUH-duh PUHD-muh puhsh-chi-mo-tahn-AHS-uh-nuh)