Things You'll Need:
- Yoga mat
- Loose, comfortable clothing
- Blanket
- Folding chair
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Step 1
Fold a blanket and place it on the yoga mat. Position a folding chair about a full leg’s length in front of the folded blanket.
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Step 2
Sit on the folded blanket with your legs fully extended in front of you and your ankles under the chair. Sitting on the folded blanket should elevate your hips slightly off the floor.
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Step 3
Inhale and draw your right heel back toward your pelvis, bending your right knee and positioning it near the ground. Gently press the sole of your right foot into the inside of your left thigh, keeping your left leg fully extended in front of you.
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Step 4
Bring your hands behind and just out from your hips. Press the palms of both hands into the earth as you inhale and lengthen your spine and lift your chest. To aid in the lift, you may need to roll your shoulders back just slightly.
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Step 5
Exhale while pressing the sole of your left foot out and extending your leg from the hip to the heel. Rotate your torso so your navel is in line with your left knee.
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Step 6
Bend forward, initiating the movement from your groin, until your hands come to rest on the seat of the chair. As you bend forward, keep your spine long, straight and somewhat concave.
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Step 7
Hold this position, breathing comfortably and evenly, for 30 to 60 seconds.
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Step 8
Come out of the pose by inhaling and sitting up straight. Extend your right leg out in front of you and repeat Steps 3 through 7 on the other side of your body.
