Come onto your hands and knees, then bring your right foot forward and drop your right knee to the side.
Extend your left leg back and point the toes of your back foot. Your right heel can be close to your groin or further forward if you’re more flexible. Center your weight over your hips so you don’t lean too heavily on your right buttock.
Place your hands on either side of your hips. Press your fingers down and lift your spine. Inhale and stretch your neck back if comfortable, gently arching your back. Breathe evenly, holding for a few seconds.
Look forward and bring your hands in front of your leg. Exhale as you slide your slide your hands forward, bending your torso over your right leg. Come onto your elbows or lower your chest and bring your forehead to the ground if you can do so easily. Breathe slowly and deeply. Relax into the pose, allowing your hips to release and open. Hold for 30 to 60 seconds.
Slowly walk your hands back as you lift your torso. Bring your left foot forward.
Repeat on the other side.
Focus
Use your breath to relax the muscles and joints you are stretching. As you inhale, visualize these areas expanding. As you exhale, feel tension being released from these areas.
Hints
When sitting upright in this pose, tuck your tailbone slightly and lift your ribs.
If one side is noticeably tighter than the other, repeat on the tighter side.
Easier Options
Do just the steps that are comfortable.
Place a cushion or folded blanket under the buttock of the bent leg.
Main Benefits
Helps increase circulation to the pelvic area
Promotes the health of the reproductive system
Eases stress and tension
Loosens the hips, knees, and ankles
Helps relieve sciatica caused by a tight piriformis muscle
