T1. Start In Mountain. Exhale. Step feet out wide. Raise arms parallel to floor. Palms down. Turn right foot in to right. Left foot out to left 90 degrees. Align left heel with right heel. Left knee cap in line with centre of left ankle. Exhale. Bend left knee over left ankle (shin perpendicular to floor). Press outer right heel firmly to floor. Stretch arms away from space between shoulder blades, parallel to floor. Don't lean torso over left thigh. Keep shoulders over pelvis. Turn head to left. Look over the fingers. Straighten forward leg. Bend forward leg again. Place forearm on thigh. Raise other arm overhead. Look up. Make a straight line with arm and body. Repeat on other leg.
Relieves backaches and sciatica.
Raise back heel on a folded blanket.
High blood pressure. Heart, shoulder weakness.
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