- 1). Lie down with your face up on the yoga mat. Breathe out and draw your legs in. Your calves will be folded over your thighs.
- 2). Reach out for your feet and grasp them at the outside edges. If it is difficult for you to reach your feet in this position, you can use a belt or a yoga strap rather than your hands alone. Part your knees so that they are a bit wider than your chest. Gently draw your legs back and move your knees toward your upper arms.
- 3). Continue to hold your feet. Bring your lower legs upward so that your calves are perpendicular to your chest. Align your ankles so that they are directly above your knees.
- 4). Flex your feet so that your toes are tipping downward. Simultaneously push down with your hands. Push up with your feet. You will feel the stretch both in your arms and in your thighs.
- 5). Let the arms win the battle of resistance. Push your thighs down toward the floor. As you push, try not to strain. Let your neck and spine relax. Pull your chin down to help lengthen your spine. Hold the pose for a minute or so. Allow your legs to return to the mat.
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