(with a thigh stretch)
Benefit: This quintessential hip opener
frees any lower back stiffness and
increases range of motion in the hips.
1. Line up the front knee wide, toward
the edge of the mat, making sure the
hips are squared off and the back leg
is straight behind you. Tuck the back
toes under and engage the legs, resting
forward on the forearms. Focus on
engaging the knees toward each other
to press the sit bones back and apart,
creating a widening in the lower back
and a release in the belly and pelvis.
2. After a few breaths, come to a more
3. Bend the back knee and hold the
foot, drawing it in close to the hip.
Focus here on hugging the knees
together, and trying to bring the top
of the thigh back to the foot as much
as pulling the foot in close.
4. Take 3 to 5 breaths in this position,
creating extension downward by
scooping the tailbone.