Most of us suffer from stiff hamstrings and hips, so here's a pose
that will increase flexibility in both. It's one of the seated postures
in Ashtanga Yoga's Primary Series, and although it looks pretty basic, being in half lotus can be very challenging for those with tight hips.
- Begin sitting on the mat with both legs straight out in front of
you. Bend your right knee and pull your right heel into half lotus, so
it's in front of your left hip. Sit up tall and reach your right arm
around your lower back and clasp your big toe with the first two fingers
and thumb.
- Now fold at your waist, rest your torso on your left thigh, and hold
your left foot with your left hand. Lower your nose or forehead to your
shin. As you breathe, continue to reach the crown of your head toward
your left foot. This will help to lengthen the spine.
- Be sure to relax your shoulders as you take five deep breaths. Then lift your torso up, release your right leg, take a vinyasa and do this pose with the left leg in half lotus.
