BENEFITS Increases mobility and circulation in your pelvis; stretches your hamstrings; lengthens your sides
INSTRUCTION A From Down Dog, exhale and step (or jump) forward to sit down. Straighten your legs and flex your feet. Open your straight legs away from one another with toes and knees pointing up. Reach forward to grab the outsides of your feet (bring your legs slightly closer if needed). Lift your torso, straighten your arms, draw the outer edges of your feet back, and ground through your outer knees, thighs, and hips. At the same time, press through the inside edges of your ankles and feet. On an exhalation, move your torso forward and down toward the floor. Relax your neck. If your head rests on the floor, reach your chin forward and gaze down your nose. Hold for at least 5 breaths. On an inhalation, lengthen your torso away from the floor. On an exhalation, release your feet and sit up. Proceed to B.