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- Keep a
straight back, with your ear, shoulder, and hip
lined up
- Have a slight
pelvic tilt
- Place your
hands behind you with your palms on the mat
- Put one leg
straight out in front of you with your knee and
toes pointing toward the ceiling
- Bend your
other leg so that your knee faces outward and the
bottom of your foot touches the inner thigh of
your straight leg
- While your
hands are behind you, try to touch your bent knee
to the floor
- 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
- 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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