The primary series

1. Exhale, left leg stretched out, foot flexed. Take right foot in right hand, holding under foot and take your toes with the left hand, place the foot on the floor with the toes flexed on the floor (your hand can hold them flexed as they go down) right next to left thigh, molding the right arch around the left thigh. Lift the hips slightly to bring the body forward so the foot straightens.

2. Inhale, head up, look up holding foot with both hands.

3. Exhale, stretch forward from the hips with chest on thigh and chin to shin.

Drishti: big toe of extended foot.

Hold for 5-8 breaths.

Modified: sit on toes.

* optional

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Beginners Guide To Yoga

Beginners Guide To Yoga

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