One-Leg Side Stretch Yoga Pose
Parivrtta Janu Sirsasana
Combining this Yoga Pose with One-Leg Forward Bend calms the mind and reduces stress along with stretching the hamstrings and opening the hips.
QUALITY Calming, grounding EFFECT Cleansing, flexibility, tension relief PROPS Strap, blanket GAZE Forward and inward
1 Begin in a seated position with your legs in front of you. Bend your left knee so your calf is close t your thigh. Place the sole of your left foot on the ground along the inside of your right leg.
2 Slide your left foot onto your inner right thigh and release your knee toward the ground (A). If youi knee is very elevated, place a block under the knee for support or sit on the edge of a blanket to elevate your hips and release the spine.
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3 Place your right hand on the ground outside your right hip and inhale as you lift your left arm up toward the sky, putting a slight bend in your right knee. Twist to the left and reach for the outside of your right foot with your right hand, drawing your right ribs down. Fold over your right leg with your forehead reaching toward your right knee.
4 Once you’re centered over your right leg, reach for the inside of your left foot with your right hand
Inhale to stretch your chest forward and flex your right foot, drawing your shoulders back to lengthen your spine, and exhale to fold deeper over your leg.
5 Stay here for 5 to 8 breaths, releasing tension from your hamstrings and lower back with each exhale.
6 To move on to One-Leg Side Stretch, place your right forearm on the inside of your right shin and open your left knee and hip a little to twist open your chest. Reach your left arm up to the sky and over your ear, toward your right foot, lengthening the left side of your body (B).
7 Keep your chin in toward your chest to lengthen the back of your neck, and take your gaze to your right fingertips.
8 Root down into your left hip and hold for up to 5 breaths, stretching deeper on the exhales.
9 Exhale into the hips and raise your head. Place your left hand behind you, lift your hips to arch you back, and then switch legs.