onasana)
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app is
available on...Doctor Kiki Morriss is a medical doctor, yoga
teacher, yoga therapist and founder of
Primrose Hill Yoga, where she teaches adults,
children and families. Visit: primrosehillyoga.com
or instagram.com/kikimorrissom body
Our digital app version
includes a video tutorial and
extra content not included in
this print version. Get it todayFOCUS ON YOUR BENT LEG
l Bend your knee until the top of your thigh is parallel to the ground.
l Align your knee directly over your ankle, with your shin perpendicular to the ground.
l Keep your knee pointing straight ahead and in line with your hip.FOCUS ON YOUR TRUNK
l Bring the lower side of your trunk forwards and the upper side of your trunk back.
l Lift your chest and broaden across your collarbones. Don’t allow your upper
shoulder to drop forwards.EXTEND FROM YOUR BACK FOOT TO YOUR FINGERTIPS
l Feel the single stretch from the outer ankle of your back foot to the fingertips of your
raised arm.
l Be aware of the stretch to your back leg calf muscles and adductors, the front of your
pelvis, your front leg gluteals and your back muscles on the upper side.EXTEND YOUR BACK LEG
l Extend your back knee and lift your inner thigh.KEEP GROUNDED THROUGH YOUR FEET
l Press the outer edge of your back foot and the heel of your
front foot down to stay grounded.
l Maintain awareness of your feet, keeping them energised
and full of life.COMING OUT OF THE POSE
l On an inhalation, straighten your right leg and come up to
an upright position.
l Repeat the pose on the other side.