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- Keep a
straight back, with your ear, shoulder, and hip
lined up
- Have a slight
pelvic tilt
- Place both
legs straight out to your sides, with your knees
and toes pointing to the ceiling in the straddle
position
- Breathe
slowly and deeply, exhaling as you extend the
stretch
- Slide one of
your hands down the corresponding straight leg
- Your other
arm reaches up towards the ceiling
- Lean toward
the arm on your leg until you feel a full stretch
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- Take a deep
breath in, exhale as you rotate at the waist
- Place your
hands to the sides of the leg you are facing,
keeping your palms flat on the mat
- Continue to
breathe slowly and deeply, exhaling as you extend
the stretch
- Try to bring
your chest to your thigh and your nose to your
knee
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- Round your
back while tucking your chin
- Extend your
hands forward as far as you can, then bring your
elbows down to the mat
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- Keep your
chest low, and your hands as far forward as you
can, while walking them over to your other leg
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