Things You'll Need:
- Yoga mat
- Yoga strap
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Step 1
Begin lying on your back, with your knees bent and feet set on the mat a hip's-width distance apart. Lift your right foot off the mat and loop a yoga strap over it, so each hand is holding each end of the strap. Start with the right knee bent and extend the heel up towards the ceiling until the leg is straight. This is a variation of Supta Pandanagushtasana, or Reclining Thumb to Foot Pose. Remain for 20 to 30 seconds. Lower the foot and repeat to the second side. Rest.
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Step 2
Roll up to sit for Paschimattasana by sitting on your hips, both legs extended out in front of you, heels flexed and digging into the mat. Press you palms flat on the mat by sides and lift the chest. Remain for five breaths, lifting the sternum and not sinking in the low back (sacrum). Loop your yoga strap around both feet. Stiffen the chest as you hinge at the hips, turning from the hips draw the chest towards your legs, as you hold each end of the strap with each hand.
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Step 3
Do not collapse the chest in an attempt to bring your chest closer to your legs. The work is in extending the crown of the head away from the hips as you root through the sitting bones below your hips. Remain for four to eight breaths. Release the strap and sit upright to rest.
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Step 4
Moving into the final pose from the sitting position, lift both feet off the mat, looping the strap around the soles of your feet. Straighten the legs and activate the tops of the legs (quadriceps) as you firm the thighs. This stabilizes the kneecaps.
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Step 5
Draw your shoulder blades down towards your waist as you powerfully engage your lower abdominals to support your lower back. Remain for five to eight breaths. Lower the legs and release them from the yoga strap to rest.
