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- Keep a
straight back, with your ear, shoulder, and hip
lined up
- Have a slight
pelvic tilt
- Sit up and
put the bottom of your feet together
- Place your
hands on your ankles (not toes)
- 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
- Let your leg
muscles relax, allowing your knees to go lower to
the floor
- Press legs
down, not letting up on the stretch
- 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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