- Sit up straight on a yoga mat with your legs extended in front of you. Then, bend one of your knees and bring it to your chest.
- Hold your foot in one hand and your calf in the other. Then, push your leg up to your chest.
- Pull your knee back while rotating your leg up to get it on your shoulder. Then, duck your head to your chest and lift your leg behind your neck.
Performing the Pose
Sit on a padded surface on the floor. Place a yoga or exercise mat on the floor to sit on. Sit upright comfortably with your legs out in front of you and your knees slightly bent.
Bring your leg up to chest level. You need to ease your way up to putting your leg behind your head so that your don’t injure yourself; start by only bringing it chest level. Sit up straight on the floor with both legs straight out in front of you. Bend one leg at the knee, and cradle it in your arm. Rotate your hips to lift your leg up to your chest. Use your arms to hold your leg there for a few minutes. Make sure you are sitting up straight and not slouching.
Get your leg over your shoulder. When you are able to bring your leg to your chest and easily hold it there, you can start to move it behind your shoulder. Sit up straight and grasp your leg to pull it gently upward. Bring your leg up to your chest and hold it for a few seconds. Hold your foot with one hand and your calf with the other hand. Both hands should be under your leg in front of you to push your leg upward and outward. Gently rotate your leg up and out while pulling your knee back, so that your calf rests on your shoulder. Again, make sure you are sitting up straight. You want your leg to go over your shoulder; do not round your back to get your shoulder under your leg. Hold this pose for a few seconds and then release your leg down to relax your muscles.
Pull your leg behind your head. If your leg feels comfortable sitting behind your shoulder, it is time to bring it completely behind your head. Bring your leg up to your chest and hold to stretch. Transfer your hands to hold your foot and calf with your palm up Lift your leg up by straightening your knee a little. Bow your head down toward your chest. Move your leg to rest on your shoulders behind your head. When you are ready, lift your head up to look forward.
Stretching Your Legs
Open your hips. Stretch your hip and leg muscles to rotate your upper thigh outward. Rotating your thigh outward is an external hip rotation and helps increase flexibility and hip mobility. Simple hip opening stretches can help you achieve this. Lay down on your back with your legs bent at the knee and your hips firmly on the floor. Bring your knees towards your chest, keeping your legs wide, so that your feet are in the air. Grab your feet and gently try to pull them down towards the floor. As you pull your feet down, flatten your hips to position your knees to the outside of your body rather than over your chest. Stretch your legs for a few seconds and then release them to relax. Repeat this for a few minutes.
Stretch your legs in a “Z” position. Sit on the floor with one leg stretched out front and bent at the knee, and the other leg stretched behind you and bent at the knee. Your legs should make a “Z” shape. Sit in the stretch a few minutes. Lean forward to bring your head down towards the floor.
Do a single pigeon pose. Use the yoga pose “single pigeon” to stretch out your thighs and rotate your hips. Start in the “Z” position and then lengthen your back leg until it is straight behind you. Sit in this position for a few minutes. Repeat the stretch switching which leg is forward.
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