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From your Tadasana, now you can step your left foot back. The right foot stays forward.
Separate your feet as wide apart as you need to to help you keep your hips, your pelvis
squaring forward. And draw your arms out to the side. And then take the hands behind the
back either holding the elbows or coming into a reverse prayer position with the hand. Keep
your chest open on the inhale. On the exhale, begin to extend your spine, lengthening it
forward. So this is a great stretch for your front outer hip. You want to work on drawing
the thigh bone back towards the hip joint, the out hip joint crease comes back, chest
stays open. Inhale, then exhale, press through your feet to the floor to lift back up.