Part I: Lie on back. Cross right leg over left, hooking right foot around left ankle. Extend arms out to sides. Cross left elbow over right. Press backs of hands together (or bring palms together). Keep toes pressing into mat. Reach arms over head until fingertips touch the mat. Part II: Raise head and lift legs and arms off mat so knees and elbows connect, pulling navel into spine, abs engaged. Release. Repeat. Switch sides.
Flexes calves, hams (tight from sitting). Opens shoulders.
Standing or seated eagle pose.
Back or knee injury.
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