Wide-angle seated forward bend
Reclining bound angle Lie flat on the ground with legs outstretched. Slowly draw your knees up until feet are flat on the floor, and then allow the knees to fall to each side with the souls of your feet together, and relax into the pose.
Sittingon the floorwith legs straight, draw your feet as far apart fromeach other as possible, opening the hips. Place hands on the ground in front and gradually slide them forward as far as is comfortable.
Head to knee forward bend
Reclining spinal twist Lying on your back, with legs outstretched, draw one knee up to a 90-degree angle, and stretch it across your body using the opposite hand. Lay the opposite arm to the side, with the head turned to that side, looking at the extended arm. Repeat on the other side.
In seated position, rest the sole of one foot against the inside of the opposite thigh, leaving that leg outstretched. Keeping your back straight, slowly lower your forehead towards the knee on the outstretched leg. Repeat on the other side.
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