Click on ‘Steps’ to see how to do this pose.
This pose is part of a collection of yoga poses on our website. Check out the full collection to build a yoga sequence that suits your interests or needs.
1. Sit on the floor with your legs extended in front of you.
2. Keep your left leg extended with a slight bend in the knee, place the sole of your right foot against your inner left thigh, while the outside of your right leg rests towards/against the ground.
3. Reach towards your left shin, ankle or foot, as far as feels comfortable.
4. Relax your neck and shoulders while breathing steadily.
5. Keep your knee bent as much as needed and gradually straighten your leg without lifting your chest away from your thigh. Hold for 30-60 seconds.
6. Come back up to seated slowly and then swap sides, holding the stretch on your right side for 30-60 seconds.
7. Come back up to seated and then extend both of your legs in front of you with a slight bend in the knees. Sit tall and hinge forward from your hips.
8. Reach towards your shins, ankles or feet, as far as feels comfortable.
9. Relax your neck and shoulders while breathing steadily.
10. Keep your knees bent as much as needed and gradually straighten your legs without lifting your chest away from your thighs. Hold for 30-60 seconds.
Exercise notes:
â—Ź Sit on a folded towel or block for extra hip support.
â—Ź Avoid rounding excessively through your spine. Instead, focus on reaching your chest toward your toes.
â—Ź Focus on lengthening through your spine rather than forcing the stretch deeper.
Disclaimer:
Avoid overstretching if you have lower back or hamstring injuries.
Disclaimer: If you have been inactive for a while, have heart disease, or a close relative with heart disease or if you have other major health problems, or are pregnant, please check with your doctor before following these workouts.
Blog
