From Tabletop, take your right foot between your hands. With your right knee more or less above your right heel, slide your left leg back (taking care to pad your back knee with a blanket) and allow your hips to sink down. Then, spend 1 minute in each of the following variations on your right side, rest in Child’s Pose for 1 minute, and repeat each variation on your left side.
A Inside Dragon Move your right hand to the inside of your right foot. You can place your hands on blocks, keep your hands on the floor, or consider lowering your forearms to the floor. Your right knee and foot may move to the right as well.
B Twisted Dragon From Inside Dragon, keep your left hand on the floor, take your right hand to your right knee, and twist your torso to the right. Your right knee can drift to the right here—it doesn’t need to stay directly over your heel.
C Gecko Move back to Inside Dragon variation, then walk your right foot forward so that your right heel is in front of your right knee. How far you take your right foot forward will depend on how much sensation you feel. You can remain on your hands or lower your forearms to the floor.
Target areas: hip flexors (back legs), adductors, hamstrings (front legs) and outer hip (front legs).