The strap now holds the ball of the left foot. We take it first to a nice low position, coming into the lower leg and making sure that the leg is directly down from the hip. We will inhale, pull this up the mid line, keeping the knee a little bit soft, perhaps wrapping the strap around the wrist and settling in with a breath.
As you reach in inhalation, pull the chin up toward the chest and the nose in the direction of the knee, and as you exhale, slowly carefully extend the left leg down, heel down, toes up. Check in that this position feels sustainable, we will exhale -- we may turn the head down to the floor again.
Throughout here, the right right leg stays active. Stretching the outer hamstring, soften the knee a little and then slide the leg just over the mid line of the body. It might cross the bellybutton and we hover in over the right hip. Find whatever position gives you a nice stretch down the outer back of the leg.
Now to inner hamstring, just off the left side of the body and maybe a little bit tighter, keep the shoulders low on the mat. Now with the right hand to the right hip holding it stable, coming to an exhalation, keep the left knee soft and lower it slowly down off the left side of the mat.
Stop before the right hip would lift up towards your hand. Inhale up the center. We will move this strap into the right hand, and prepare to twist across the body. Engage the right leg, it could be rolling onto the outer right hip and the outer foot, as the left leg stretches across the body. If this is too intense for you right now, you could always do this with the knee bent.
Breath into it, try not to tighten up in response to the intensity. Finally, we will inhale the leg back up over head. When exhaling, release the strap, bring both knees in toward the chest.
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