For a first trimester student with front thigh flexibility.
Arrange pillows to form a wedge shape. Sit with back to pillows and legs extended. Fold left lower leg straight back with foot alongside hip. Align pillows to tailbone.
Recline and rest spine on pillows, support head with small pillow, and relax arms on mat. Extend and straighten right leg. Right toes and knee face ceiling. Or right knee may be bent and sole of right foot placed on mat.
Relax left thigh and spine. Expand rib cage sideways with each breath. To come up, press down with forearms, lift chest, and sit upright. Reverse pose, bend right leg back, straighten left, and recline. Release and extend both legs.
This pose alternately stretches front thigh muscles.
