Sit in front of chair placed on mat. Bend right knee and fold right lower leg straight back with foot alongside hip.
Elevate left buttock with pillow and extend left leg under chair. Pull chair closer until foot touches lower rung. Tighten left front thigh muscles to stretch ham- strings.
Hold chair seat or sides of chair back firmly. Bend forward from hips and elongate spine. Raise hands higher up chair back and stretch chest forward. Intensify stretch of left leg by extending heel under chair rung.
Reverse pose, bend left lower leg beside hip, and straighten right leg. Release and extend both legs.
This pose elongates spine and alternately stretches front thigh and hamstring muscles.
