Things You'll Need:
- Yoga mat
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Step 1
Hug your legs into your body. Lie on your back on the mat with legs extended straight out and flat on the floor. From here, bend your knees while simultaneously drawing your thighs into your chest. Now wrap your arms around the shins and ground your shoulders into the mat. Hold for 45 to 60 seconds.
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Step 2
Twist at the hips. This pose is performed from a lying position on your back. Keep the left leg straight and bend the right leg 90 degrees. Now place the left hand on the right knee. Slowly pull this leg down to the left and across the left leg. The ultimate goal is to contact the floor. Extend the right arm straight out with the shoulder and arm flat on the floor. Hold for 45 to 60 seconds, then slowly unravel and repeat on the other side.
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Step 3
Lift your hips. Lie flat on your back. Bend the knees 90 degrees and place the feet flat on the floor. Ground the feet into the floor while raising the hips high toward the sky. Interlace your fingers underneath your body and try to keep the knees in line with heels. Keep arms and feet flat and actively pressing downward into the mat. Hold for 45 to 60 seconds.
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Step 4
Kneel. Slowly come down into a kneeling position on the mat. Cross the left ankle over top of the right and sit back. Place hands on the top of the thighs. Hold for 45 to 60 seconds then slowly uncross the ankles and recross them the other way.
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Step 5
Do a forward fold. From a standing position, bend over at the hips. Keep the legs straight and reach for the toes. You can place your hands on the floor in front of the feet, behind the feet or even try to wrap your hands around the ankles. Hold for 45 to 60 seconds.
