Skill Level: Beginner
Lie on your back and hug your knees into your chest. Lower your left leg to the mat and squeeze your right knee into your chest. Stretch your right arm out to the side, palm facing down. Hook your right foot behind your left inner thigh and gently guide your right knee across your body and down towards the mat as far as is comfortable. If your knee does not come all the way down, you can rest it on a cushion and relax fully into the pose. Look to the right and try to keep both shoulders flat to the mat. Stay in the pose for 5-10 deep breaths in through your nose and out through your mouth. On an exhalation, come back to centre and switch sides.
Increases spinal mobility and suppleness at the lower back, stretches the outer hips, IT bands, gluteals, abs, obliques, chest, shoulders and neck, alleviates low back pain, relaxes the body and calms the mind.