Back2Yourself

Setup

1. Lie flat on your back, rest your arms by your sides and extend your legs. Shoulders are relaxed and pulled down back. Neck is relaxed, long in front and back.
2. Head can rest on a pillow or folded towel so neck is long in front and back.
3. Bend one knee and bring it towards the chest, interlace the hands beneath the knee on the upper shin.

Movement
Inhale, release the grasp of the knee a bit to allow a nice deep breath. Exhale, hug the knee towards the chest as you reach out through the heel of the extended leg, toes pointed up. After 5 full rounds of breath place the bent leg foot on the mat and slide the foot along the mat to extend it until it lies next to the straight leg. Repeat other side.

Focus points

1. Shoulders relaxed, neck long in front and back.
2. Active through straight leg.
3. Shoulders are relaxed and pulled down back.
4. Neck is relaxed, long in front and back.
5. Pull navel towards the spine strongly especially during the exhale.
6. Inner thigh of extended leg presses down.
7. Avoid letting the extended leg lift off the mat.