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Bend your knees and place your feet flat on the floor, then cross your left ankle over
your right knee and draw your knees in toward your chest. And you can hold the right thigh
or even take hold of the knee. That will be a deeper stretch so you can choose which one
feels the best to you. Breathing here, create a little curve in your lower back by moving
your groins toward the floor. As the groins widen and move toward the earth, lengthen
your tail bone which is the opposite action. Lengthen the tail bone just enough to keep
the curve in the low back but to lengthen the spine and the pelvis. You'll also feel
energy extend out through the legs and so you are going to take your legs down toward
the floor. Take a few more full breaths,
and then release and repeat for the second side.