Start in Sphinx pose. Rest on the mat on your belly. Lie on your belly. Bend the right leg and flex the right knee and ankle. Raise the chest and head while holding the right foot with your right hand. Press the toes of the right foot towards the mat flexing the right ankles. Hold. Release. Repeat with the other leg.<\/p>\n
Start in Sphinx pose. Rest on the mat on your belly. Lie on your belly. Bend the right leg and flex the right knee and ankle. Raise the chest and head while holding the right foot with your right hand. Press the toes of the right foot towards the mat flexing the right ankles. Hold. Release. Repeat with the other leg.<\/p>\n
Elbows: “Keep your left elbow in front of your left shoulder.”<\/p>\n
Forearm: “Press down with your forearm to roll your left shoulder back and up away from the mat.”<\/p>\n
Sternum: “Extend your sternum away from your navel.”<\/p>\n
Deepen: “To deepen the stretch in your quads, lower your tailbone and lift your right knee.”<\/p>\n
Lift: “Continue lifting your chest and pin your shoulder back and up.”<\/p>\n
A) Blanket under knees.<\/p>\n
B) Walk knees further apart (deepen stretch).<\/p>\n
C) Don’t raise the chest.<\/p>\n
D) Gaze downwards.<\/p>\n
E) Sphinx Pose.<\/p>\n
F) Cobra Pose.<\/p>\n
G) Cobra with hands raised.<\/p>\n
H) Half frog with a twist.<\/p>\n
I) Extended Puppy.<\/p>\n
Stretches inner thighs, groins, hips, arms and feet. Opens the chest and shoulders.<\/p>\n","protected":false},"excerpt":{"rendered":"
Start in Sphinx pose. Rest on the mat on your belly. Lie on your belly. Bend the right leg and flex the right knee and ankle. Raise the chest and head while holding the right foot with your right hand. Press the toes of the right foot towards the mat flexing the right ankles. Hold. […]<\/p>\n","protected":false},"featured_media":64978,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"pose_category":[117,30],"pose_types":[191,33,35,43,44,45,38,39],"pose_anatomy":[52,54,55,56,57,58,61,62],"pose_chakras":[65],"pose_therapy":[75],"pose_drishti":[95],"pose_dosha":[101,100],"pose_meridian_lines":[],"class_list":["post-64973","yoga_pilates_poses","type-yoga_pilates_poses","status-publish","format-standard","has-post-thumbnail","hentry","pose_category-seated-floor-yoga-lesson-planner","pose_category-yoga-lesson-planner","pose_types-animal","pose_types-arm-balance","pose_types-balance","pose_types-hip-opener","pose_types-prone","pose_types-seated-floor","pose_types-strengthen","pose_types-stretch","pose_anatomy-arms-shoulders","pose_anatomy-core","pose_anatomy-hamstrings","pose_anatomy-hips","pose_anatomy-knees","pose_anatomy-lower-back","pose_anatomy-psoas","pose_anatomy-wrists-arms","pose_chakras-sacral-centre","pose_therapy-confidence-building","pose_drishti-tip-of-nose","pose_dosha-kapha","pose_dosha-pitta"],"acf":[],"yoast_head":"\n