Super Yoga Pose Cat Pulling Its Tail
This advanced asana combines a reclining twist with a slight backbend. It also stretches your iliotibial (IT) band and quadriceps to restore and revitalize your entire body, including relieving stiffness in your lower back.
1-Lie on your left side, extending your left arm toward the top of your mat and placing your head on your arm. Place your right-hand flat on the side of your right thigh and stack your right leg on top of your left leg.
2-Bend your left knee and reach your right arm behind you to grab the inside of your left foot with your right hand. Press your left heel out and away from your glutes, but keep your hips aligned.
3-Slide your right leg out toward the left side of your mat until it’s parallel with the bottom of your mat. Reach your left hand out to grab your right big toe. Keep your head flat on the ground.
4-Move into a spinal twist by dropping your right shoulder toward the ground and keeping your right hip stacked over your left hip as much as possible. Hold. Inhale and exhale slowly, steady breaths through your nose. Slowly reverse out of the pose as you return to your starting position, then repeat with the opposite leg.
MAKE IT EASIER
In step 3, prop yourself on your left forearm and let your right leg go out to the side on its own. Keep holding your left foot with your right hand. In step 4, hold this position.
BE AWARE If you have a sensitive lower back or have ever suffered any kind of lower-back injury, you might want to avoid this pose.