10 minutes

Set Up:

Flat on back with block along right side. Wrap strap around arch of right foot, extend right leg overhead. Hold for 3 minutes, then extend leg out to side resting right leg on block. Hold for 3 minutes. Bring leg back overhead, release strap and bend knee. Knee-down twist to left, supporting knee on block. Repeat on other side.

Purpose Of The Pose:

Lengthens and releases the hamstrings, adductors and lower back. Provides a full body twist, which massages the organs of reproduction & elimination.

Sensory Guidance:

Use conscious relaxation to move toward easy edge.
Keep opposite leg and inner groin relaxed and soft.
Avoid any tension in upper body, keep throat and eyes and breath soft.

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