The Five Most Effective Yoga Poses
This soothing and stabilizing asana helps with outer hip rotation and opens up your lower back. Staying in a low position can help you attain grounded feelings— physically and mentally —you need for balance in your life.
1-Stand with your feet hip-width distance apart. Turn your feet out so your toes point toward the top corners of the mat and put your hands in a praying position at your heart.
2-Bend your knees to lower your hips toward the ground. Your hips should hover off the land and your feet need remain flat on the ground.
3-Rest your elbows on the inside of your thighs and use your arms to press your knees open. Extend the crown of your head upward and lengthen your tailbone to elongate your spine. Hold. Inhale and exhale slowly, steady breaths through your nose. Slowly reverse out of the pose.
MAKE IT EASIER In step 2, place a block under your hips for elevation. You can also place a rolled-up blanket under your heels if they’re lifting off the ground.
BE AWARE Although this asana can strengthen your ankles, if you’ve ever suffered any kind of ankle injury, use caution during this pose or perform the Reclined child’s pose instead.