Before attempting this posture practice Virasana (hero pose). Remember not push the knees if it starts to hurt.
Start by lying down on your front,
Inhale, come up onto the forearms so that you can lift your head and upper torso.
Exhale, bend your right knee and bring the heel toward the right hip. Using the left forearm for support, reach back with your right hand and clasp the inside of your foot. Using the bind for suppots bring the left leg into the same position.
Inhale, rotate your elbows toward the sky, so that your hands are over the top of the feet. (Your palms should be on the tops of the feet) Using the hands press the heels down towards the floor.
Square your shoulders with the front of the making sure they are down and away from the ears. Keep the chest lifted.
Keep the breaths long and strong,
Exhale, release the posture, come into relaxation.
To begin with practice using only one leg at a time, practicing for the same amount of time on each
You may place the heels onto the buttocks (without rotating the elbows) rather than beside the hips until your increase flexibility
Opens up the hip joints.
Stretches and strengthens the lower back.
Calms the mind and body.
Relieves menstrual cramps.
Enhances the digestive functioning of the body.
Stretches the entire front of the body, ankles, thighs and groins, abdomen and chest, and throat, and deep hip flexors (psoas)
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