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Imitating the solid stance of a bulldog, this pose strengthens your legs and ankles, stretches your hips and hamstrings, and boosts circulation.

  1. Separate your feet wide apart with your toes pointing forward or slightly inward. Contract your thigh muscles. Place your hands on your hips and inhale.
  2. Stretch your buttocks back as you exhale and bend forward from the hips, elongating your spine.  
  3. Place your hands on the floor under your shoulders. Rotate your pelvis forward, lifting your tailbone. Make your lower back concave as your abdomen moves toward the floor.  Raise your head and look forward.  Breathe slowly and deeply as you hold for 30 seconds.
  4. If you’re ready for a greater stretch, walk your hands between your feet, lower your torso and rest your head lightly on the floor if you can. Bend your elbows back and hold for 30 to 60 seconds, breathing deeply.
  5. To come out of the pose, lift your head, then bring your hands to your hips. Contract your buttocks as you lift your torso. Walk your feet together and rest your arms by your sides.


  • You’ll know you’re lifting your tailbone when you feel the hamstring stretch intensify.
  • If your head touches the floor easily, don’t put pressure on it; you may need to bring your feet closer together so you can fully extend your spine downward.

Make It Easier

  • If you find it hard to reach the floor, keep your hands on your hips.
  • If you have high blood pressure, rest your hands on blocks and don’t go beyond Step 3.


  • Stretches your hips, hamstrings, and inner thighs
  • Strengthens your knees and ankles
  • Relieves minor lower back pain
  • Balances the nervous system
  • Improves digestion and circulation
  • Regulates menstruation
  • Relaxes both body and mind
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