Hold both big toes with the index and middle finger of both hands. Inhale to lift one foot off of the floor and exhale to pull it back towards the ear. Keep the spine as straight as possible and attempt to keep the lifted leg close to your side.
This pose stretches the hamstrings, the mid-back, latissimus dorsi and trapezius, the hip, quadratus lumborum, the calf, and the big toe. This pose stregthens the biceps, brachioradialis and the posterior deltoid.
Low Back: Keep the bottom leg bent and use a block under the top leg (see pose icon graphic)
Mid Back: Skip the arm portion of this pose and do a hip-opener with the foot up on a block
Baddhakonasana w/ Block
Parivrtta Eka Pada
Rajakapotasana
Parsva Dandasana Prep.
Eka Pada Ananda
Balasana
Salabhasana
Setu Bandha
Supta Virasana
Baddhakonasana
Place the sole of the foot against the inner thigh. Line up the navel and nose with the center of the leg. Inhale to lengthen the front of the body and flatten the back, exhale to lay the body down starting with the stomach. Reach the bottom arm across to the bent leg and rotate the chest toward the ceiling.
This pose stretches the hamstrings, the calves, adductors and the entire side body.
Hamstrings: Bend the knees and put a blanket under them.
Hip Flexor: Add a rolled up blanket to the crease of the hip.
Knee: Place a block under the bent knee.
