By Evelyn Sutton
Sit on the floor with your legs extended and spine straight. Bend your right knee and hug it to your chest. Then, bring your right ankle to the crease of your left hip so the sole of your right foot faces the sky.
The top of your foot should rest on your hip crease. Bend your left knee. Cross your left ankle over the top of your right shin. Draw your knees as close together as possible and sit up. Hold for at least one minute. Stretches the feet, ankles, knees, and hips.
(Eka Pada Rajakapotasana)
Starting from Downward Facing Dog, bring the right leg up into a Down Dog Split. Bend your right knee and bring that knee to the floor in between your thumbs. The right shin may angle back towards the left hip or be parallel to the front of your mat. Your left leg should be flat on the floor. Take a look backward and make sure that your left foot is pointing straight back. Square your hips towards the front of your mat. If you feel stable, bring your torso down into a forward bend over your right leg. Keep hips square and weight balanced equally on both sides. If this feels too intense, place a blanket or block or under the hip or back knee. Reach your forehead toward the floor. Hold for 5 breaths. Come back up. To release, curl your left toes under and step into Downward Dog. Repeat the pose on the other side. Hold for 5 breaths. Stretches hip flexors and rotators.
Garland Pose (Malasana)
From a seated position, place your feet wider than shoulder-width apart, feet flat on the floor, toes facing out. Your torso should be upright with the belly button pointing straight ahead. Place your hands in prayer position in front of your chest, elbows pointed out to the sides. Use your elbows to press your knees open. Hold for at 5 breaths. Stretches the inner thigh muscles (hip adductors).
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