Things You'll Need:
- Yoga Mat
- Yoga Strap
- Yoga Blanket
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Step 1
Prepare by doing Supta Padangusthasana. Lie on your back with knees bent and feet hips-width distance apart. Loop a strap over the right foot, holding each end of the strap in each hand. Straighten the leg. Remain for 5 to 8 breaths. Now hold both ends of the strap in the right hand. Place your left hand on your left hip. Lower the right leg to the right as far as the hip will allow. Remain for 5 to 8 breaths. Bring the leg back to the first position and release the strap. Repeat on the left side. Roll off to the right side and sit up.
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Step 2
Sit a folded blanket so that the knees are bent and the soles of the feet touch. Have enough space between your heels and the inner groins so the inner legs are not tight. Hold your feet with your hands and gently press the legs down towards the floor. Remain for 5 to 8 breaths. To exit, lift the chest upright and sit.
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Step 3
Sit with your hips on the blanket and extend your legs apart to create a V-shape. Do a variation of Upavishta Konasana to create more flexibility in the inner legs, the adductor muscles. Make sure the big toes and kneecaps face the ceiling and micro-bend the knees and firm the thigh muscles (quadriceps) to stabilize the knees. Place your hands behind you and remain on the fingertips. Press into the center of your heels and lift the chest up from waist. Remain for 5 to 8 breaths.
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Step 4
Bring your legs together and shake out your legs to rest. Move into Dandasana, or Staff Pose as a way to stabilize your knees. Extend both legs straight in front of you and place your palms flat by your hips. Press the heels into the floor and activate the thighs by firming the muscles of the quadriceps. Press the hands into the floor and reach the crown of the head towards the ceiling. Remain for 5 to 8 breaths.
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Step 5
Use your yoga strap for the final pose. Bend your right knee and place the right heel to the root of the left thigh. Sitting upright on your sitting bones, extend the arms straight up and dial your chest to face the extended left leg. Lower your arms down and loop your strap over the left foot. Root the center of the left heel into the floor and as you hold each end of the strap in each hand, firm the thigh muscles to protect the knee. Extend your spine long so that you don't collapse the chest or hunch over the straight leg. To exit, unhook your strap and straighten the right leg. Repeat to the left side.
