Stand in Mountain. Arms by sides. Shift weight onto left foot. Bend right knee up toward chest. Raise right foot. Bring right heel to rest high on front of left thigh or hip (sole of foot faces sky). Gaze at spot of floor. This is Half Lotus Tree. Hold onto right foot with left hand. Draw hips forward. Lengthen spine. Reach right arm up and behind your back. Take hold of left elbow, or clasp right toes with right hand. Lift left arm up. Exhale, fold forward. Place left hand on ground. Draw chin toward chest. Bring forehead to shin. Hold. Release. Repeat on other side.
Stretches and strengthens hips, hams, shoulders, and knees.
Place hand on a block.
Back, knee, or hamstring injuries.
Click here for lots of FREE downloadable Yoga lesson plans.
Click here for lots of FREE downloadable Pilates lesson plans.