Reclining Big Toe Pose with Rope

준비 자세

1. 01Lie flat on your back with both legs extended.
2. 02Loop a rope or strap around the arch of one foot.
3. 03Hold an end of the strap in each hand with the shoulders relaxed on the floor.

수행

1. 01Raise the strapped leg toward the ceiling, keeping the knee as straight as comfortable.
2. 02Walk the hands up the strap and gently pull the leg toward your head.
3. 03Keep the bottom leg pressed flat into the floor.
4. 04Hold at a moderate stretch, breathe slowly, then lower and switch legs.

체크포인트

• -The pelvis and lower back stay on the floor; only the leg moves.
• -The bottom leg stays straight and heavy on the ground.
• -The stretch lives in the back of the thigh, not behind the knee joint.
• -Shoulders and neck stay relaxed while the hands hold the strap.

흔한 실수

• -Letting the opposite leg bend or lift off the floor.
• -Yanking the strap and forcing the leg past a tolerable range.
• -Lifting the tailbone off the ground to fake more range.
• -Bending the raised knee so much the hamstring goes slack.