Stand in Tadasana (Mountain)
Inhale raise one leg from the floor, bend the knee keeping the foot flexed and rest the sole of the foot on the left thigh.
Hold the foot with the hand.
For a deeper stretch hold the foot with the hand on the same side. Inhale lengthen the spine, exhale bend the torso forward placing the hand on the floor and keeping the head up.
Breathe.
On an exhale rest the head.
On an inhale, slowly lift your head followed with a long flat spine reaching to the sky. Slowly unbind the leg.
Breathe. Repeat on the opposite side.
If the foot cannot be grabbed by the other arm a strap may help to gain flexibility. If hand cannot reach the floor a block may help you achieve stability in the forward fold.
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