LYING STRETCH — LEG BEHIND THE HEAD

Description

LYING STRETCH — LEG BEHIND THE HEAD Asana group: lying poses, complex poses 1. Setup Starting position: lie on the back. Bend the right leg and bring it toward the chest, then draw the right foot behind the head, resting the leg on the shoulders. Extend the left leg along the mat and press it down. Place the arms along the body or stretch them overhead. Relax the neck. Breathe evenly. Hold for a comfortable time, then release the leg and change the side. 2. Simplified and advanced variations Simplified variations: • hold the bent leg near the head with the hand instead of placing it behind the neck; • keep the foot toward the shoulder. Advanced variations: • straighten the leg behind the head; • bring both feet behind the head (Yoganidrasana). 3. Injury prevention Never force the leg behind the head. The neck and the lower back must stay comfortable. Release the pose slowly. Skip in case of neck or spine injury.