EFFECT: Releases lower back, stretches hips, relaxes.
GAZE: Up toward the ceiling
PRECEDING POSES: Bridge
COUNTERPOSES: Knees into Chest, Savasana
PRECAUTIONS: If it is difficult to get your hands onto your feet, try grabbing your shins or calves instead.
1. Lie on your back. Hug both knees into your chest.
2. Place your arms on the inside of your legs and grab onto the outsides of your feet.
3. Draw your knees toward your armpits as you keep pressing your tailbone into the mat.
TIP: To deepen the stretch in the backs of your legs, try straightening your legs.