Lie in your proper facet along with your decrease leg prolonged and your foot bent. Place your proper elbow on the mat, bend it about 60 levels, and help your head along with your proper palm. Grind evenly from elbow to foot.
Stack your physique in order that your left hip and shoulder are instantly above your proper hip and shoulder. Lift your proper waist barely up and off the ground to the touch your slants.
With your left hand, pull your prime (left) knee in direction of your torso. Then use your left hand to carry your thigh, calf, foot, or massive toe in place. Bend your left foot and lengthen your leg as much as the ceiling in order that it’s nearly perpendicular to the ground.
As you raise your higher leg, press your left sit bone in direction of your proper heel. This motion prompts your core muscle groups and stabilizes your physique within the pose. Release the maintain in your foot and problem your self to make use of the facility of your left incline to maintain your higher leg raised.
Pull your left entrance ribs into your physique.
Extend your again waistline.
Hold for five–10 breaths. Repeat on the opposite facet.