BENEFITS
Energises your mind, opens your hips, stretches your outer thighs and lengthens your spine.
► Start on all fours with your knees beneath your hips, and your ► Lift your left knee and place it a few inches behind your right wrist. Slide your right leg back, straightening it out. ► Place your left heel in front of your right hip. As you progress, or experienced students, move the heel of your bent leg further from the front of your hip to open your hips. ► Inhale, and lengthen your torso by extending the crown of your head to the ceiling, pressing your fingers into the floor and chin to your chest (B). ► Exhale, lean your torso over your bent leg and relax down into Folded pigeon pose. Use a bolster if you don't reach the floor. Take a few deep breaths (C). ► Ensure your weight is even on both hips and don't tilt to one side. On an inhalation, press your palms into the floor and lift your torso, drawing your tailbone down and core upwards and pressing your hips into the mat. Exhale. ► Hold for three to six minutes. ► Release by pressing your hands into the floor, lifting your hips and moving back on to your hands and knees. ► Repeat on the other side.
