THE ESSENTIAL YOGA POSES
- Lie on your back. Bend
your knees and place your
feet on the mat.
- Place your right ankle
just above your left knee.
- Slide your right hand
through the space between
your legs and grab behind
your left thigh with both
hands. Draw your left thigh
toward your chest. Flex
your right foot and press
your knee toward the wall
in front of you. Repeat on
the other side.
GAZE: Up toward the
ceiling or eyes closed
PRECEDING POSES: Bound Angle,
Seated Wide Leg Forward Fold
COUNTERPOSES: Knees
into Chest, Reclining
Hand-to-Toe pose
PRECAUTIONS: If your hips
are extremely tight, you can
leave your bottom foot on
the ground and keep your
arms relaxed alongside you.
TIP: To deepen the stretch, try
grabbing the top of your shin
instead of the back of your thigh.
This will allow you to draw the
top leg closer to your chest.
