SWAN

Yoga Journal - - HOME PRACTICE -

From Table­top, draw your right knee to­ward your right wrist. Bring your right foot in front of your left hip, and slide your left leg back—seek­ing sen­sa­tion in your right outer hip and the front of your left thigh and avoid­ing sen­sa­tion in your right knee. Con­sider sup­port­ing your right hip with a blan­ket or block; also con­sider let­ting your right hip come all the way to the floor, al­low­ing your left leg to ex­ter­nally ro­tate slightly. Hold for 3–5 min­utes, then switch sides.

Tar­get ar­eas: outer hips (front legs) and hip flex­ors (back legs)

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