Easy Rider Asana Sequence

Supta Padangusthasana
(Reclining Hand-to-Big-Toe Pose), variation 1

Lie on your back beneath a doorway or next to a column. Raise your right leg and rest it against the door frame or column for support. The left leg is outstretched. At first, your raised leg may not be flush with the door frame. As the hamstrings release, you'll gradually move more toward a 90-degree angle. If you feel any pain, turn the raised leg out to see if that releases it. Over time you'll be able to bring your leg back to parallel. Resist overworking. Let the door frame help you relax while it teaches the legs and pelvis proper alignment. Hold the pose for 30 seconds or as long as it's comfortable. Repeat on the other side.

Supta Padangusthasana
(Reclining Hand-to-Big-Toe Pose), variation 2

This position is like variation 1, only instead of using a door frame for a prop, you lower your foot out to the side and support the outside of the foot on a chair. Make sure to keep your hips level. Again, allow the prop to pacify the lower back. Hold for 30 seconds on each side, or for as long as it's comfortable.

Utthita Trikonasana
(Extended Triangle Pose)

Stand at a wall with your feet about four feet apart and the heel of your left foot pressing against the baseboard. Turn your right foot out 90 degrees. Reach your arms out to the sides, keeping your shoulder blades spread wide and your palms facing down. Firm your thighs and turn your right thigh outward,so that the center of the right knee is in line with the center of the right ankle. Exhale and extend your torso to the right directly over the right leg, bending from the hips, not the waist. Rest your right hand on a block or chair so both sides of the torso are even. Rotate the torso to the left, keeping the sides of the waist equally long. Hold for 30 seconds. To come out, push the back foot against the wall and pull up to standing with the back arm. Repeat two to three times on each side.

Ardha Uttanasana
(Half Standing Forward Bend)

Stand in Tadasana (Mountain Pose) with your feet hip-width apart, facing a table or countertop. Your iliac crests (hip points) should be level with the edge. Lay your torso over the flat surface so that your hips fold over the edge and your back is long. You can stand on a block or other prop if you need more height; or if you're tall, place a support on the table on which to rest your torso. Turn your toes in and your heels out to release the muscles around the tailbone and lower body. Slowly unwind. Let your legs do the work, not the back. Stay here for as long as it's comfortable.