- Rest the back of the head on the mat and stretch the crown of the
head toward the back of the mat. - Relax the shoulders down and back and broaden through the upper
chest. - Soften the gaze.
- Repeat on the other side.
Modi cations and Other Options
- If you have knee issues, hold the back of the thigh instead of the
front of the shin. - If you have tight hips, use a strap around the front of the shin or
back of the thigh to help draw the knee in. - Another option for students with tight hips is to keep the left foot
at on the oor while placing the right ankle on top of the right
thigh and gently exing the right foot (1). Repeat on the other side.
MODIFICATION 1
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