Category: Chapter 5 – THE SQUATTING AND HIP STRETCHING POSES

Sit on mat and cross right leg over left. To perform shoulder stretch shown on left, raise right arm, bend elbow, and place right hand in center of upper back.

Bend left elbow, slide back of left hand up back and attempt to clasp hands. Hold belt between hands if necessary. Release and reverse arms. Release legs and relax both arms at sides.

To perform shoulder stretch shown on right, sit on mat and cross left leg over right. Interlock fingers and stretch arms straight overhead. Turn palms toward ceiling, lift arms out of shoulder joints, and stretch back muscles.

Lower arms, reverse interlock of fingers, and stretch arms straight overhead. Re- lease legs and relax arms. 

These stretches remove shoulder joint stiffness. 

Hip flexibility is necessary for comfort in this posture. Sit on mat with legs ex- tended. Bend left knee and form a right angle with left thigh and shin.

Bend right knee, and place right shin directly on top of left shin. Extend right foot beyond left knee and flex both feet. If pose is difficult, move left foot closer to body.

Gently press right knee toward floor. Stretch will be felt deep within hip socket. Inhale and lift chest. Exhale and relax hip joints. 

Release pose and extend legs. Cross left shin over right. After stretching both sides, extend legs and rest. 

This posture stretches outer buttock muscles and increases hip joint flexibility.