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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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Sit up and put the bottom of your feet together
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Place your hands on your ankles (not toes)
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Take a deep breath in, exhale as you begin to stretch
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Lean forward with a straight back, keeping your elbows out in front of your knees if possible, while still holding on to your ankles
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Let your leg muscles relax, allowing your knees to go lower to the floor
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Press legs down, not letting up on the stretch
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Continue to breathe slowly and deeply, exhaling as you extend the stretch
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Keep your legs pressed down while you place your palms on the floor and slide them forward, trying to reach your forearms down to the floor
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Then curve your back while tucking your chin, continue to lean forward as you press your hips down throughout the stretch
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