This pose offers tremendous relief for chair sitters, drivers and all athletes. It is an intense stretch for the legs, especially the front hamstring. Additionally, as with all forward bending poses, it works to sooth and calm the head. I find it extremely helpful to perform after a run. Be sure you do both sides!
How to get there:
Standing in Tadasana, turn your right foot out slightly. Then, step the left leg forward so that your stance is fairly wide, yet comfortable. As if you were standing on railroad tracks. I like to call it “double track”.
Take both arms behind you and hold onto your forearms. Stand here for a few breaths and then root your heels into the ground.
Inhale deeply to lift through your sternum and gaze up. Exhale to fold forward and down toward your left leg, tucking your chin slightly. Continue to relax your breathing.
If you feel unstable, release your arms so that your fingertips reach towards the floor on both sides of the foot. I like to use a block, shoe, book or step under my hands for support and when my hamstrings are really tight. Press down into the back foot with equal pressure as you are using in your front.
Breathe into the backs of the legs to deepen the stretch. Stay here for 20-30 breaths.
To come out, use your inhale and extend your torso long, bringing your torso back upright. Then step your feet together and repeat on the other side.
Thanks for reading. If you have a pose that interests you, let me know and I’ll feature it here.