Lie on floor with legs extended straight out. Rest arms along sides. Palms facing down. Relax shoulders away from ears. Let belly drop toward floor. Inhale as you pull abs in deeply, sinking navel in toward spine. Curl head forward until chin touches chest and simultaneously bend right knee and pull it in toward chest. Place right hand on outside of right ankle, and place left hand on outside of right knee. Keep left leg fully extended with toes pointed. Raise left heel about two inches off floor. Keep abs scooped, back flat, and upper body curved throughout the movements. Exhale. Switch leg and hand positions (Outside hand holds raised leg’s ankle and inside hand holds that leg’s knee). Repeat several times with each leg. <\/p>\n","protected":false},"excerpt":{"rendered":"
Lie on floor with legs extended straight out. Rest arms along sides. Palms facing down. Relax shoulders away from ears. Let belly drop toward floor. Inhale as you pull abs in deeply, sinking navel in toward spine. Curl head forward until chin touches chest and simultaneously bend right knee and pull it in toward chest. […]<\/p>\n","protected":false},"featured_media":57684,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"pose_category":[142,31],"pose_types":[43,45,38,49],"pose_anatomy":[54,56],"pose_chakras":[64,65],"pose_therapy":[74],"pose_drishti":[98],"pose_dosha":[101,100],"pose_meridian_lines":[],"class_list":["post-57683","yoga_pilates_poses","type-yoga_pilates_poses","status-publish","format-standard","has-post-thumbnail","hentry","pose_category-matwork-seated-floor","pose_category-pilates-lesson-planner","pose_types-hip-opener","pose_types-seated-floor","pose_types-strengthen","pose_types-supine","pose_anatomy-core","pose_anatomy-hips","pose_chakras-base","pose_chakras-sacral-centre","pose_therapy-back-pain","pose_drishti-up","pose_dosha-kapha","pose_dosha-pitta"],"acf":[],"yoast_head":"\n