This pose is good preparation for Revolving Triangle. The movements are similar yet you’re supported by the floor so you don’t have to worry about balancing.
- Lie on your back and extend your arms to the sides at shoulder level, palms down.
- Inhale as you raise your right leg.
- Exhale as you lower your right leg to the left. Bring your foot down as far as comfortable, simultaneously pressing your right shoulder toward the floor. If possible, rest the inner edge of your foot on the floor. Breathe fully as you hold for 15 to 30 seconds. Allow your left leg to roll outward as you twist.
- Inhale as you raise your right leg.
- Exhale as you lower it straight down. Repeat with the left leg.
Focus
- Complete Yoga Breathing will enhance the effects of this pose. Breathing to the abdomen helps loosen the hips. Breathing to the middle and upper lungs help you expand and open the chest.
- Be aware of the stretch in the waist, hips, and lower back.
Hints
- You can either relax your crossed leg or keep the knee straight.
- To increase the hamstring stretch, move your foot toward your hand.
Easier Options
If your foot doesn’t reach the floor, you can rest it on a block or cushion to help you relax into the stretch.
Benefits
- Tones the legs
- Tones the spinal nerves and increases energy
- Loosens the lower back and hip muscles
- Gently massages the internal organs
- Stretches out hip tension
