Coming into a low lunge position with your front knee bent, knee aligned with ankle, and your back leg extended behind you. Keep your back knee off the ground or lowered to the ground, allowing it to gently rest on the floor; then bring both hands to the inner side of your front foot.
From here, begin to work your way to the ground by coming onto your forearms and allowing your chest to move closer to the ground, continuing to reach your head and back heel in opposite directions. You can modify this pose by using a block to support your forearms.
Stretches the thighs, hamstrings, groin, abdomen, shoulders and neck. Opens up the chest and lungs.
From down dog position, bring your right knee in toward your chest, moving your body into a one-legged plank pose. Next, bring your right knee toward your right wrist and your ankle toward your left wrist, trying to get your shin as parallel to the front of your mat as possible.
Lower your hips and body to the ground, stretching your left leg back behind you. If this causes too much pain/discomfort, pull your right ankle in closer to your body to relieve some of the strain.
Once you feel comfortable, walk your fingertips out in front of your leg and lower your chest to the floor.
Stretches the thigh, groin, abdomen, chest, shoulders and neck. Stimulates abdominal organs. Opens the shoulders and chest.
Next Up: Straddle pose
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