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Keep a straight back, with your ear, shoulder, and hip lined up
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Have a slight pelvic tilt
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Place your hands behind you with your palms on the mat
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Put one leg straight out in front of you with your knee and toes pointing toward the ceiling
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Bend your other leg so that your knee faces outward and the bottom of your foot touches the inner thigh of your straight leg
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While your hands are behind you, try to touch your bent knee to the floor
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Breathe slowly and deeply, exhaling as you extend the stretch
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Keeping your bent knee down, sit up straight and bring your hands forward, placing them on both sides of your straight leg, with your palms flat on the floor
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Lean forward maintaining a straight back
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Then curve your back, tuck your chin, and continue to lean forward keeping the thigh of your bent leg pressed down
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