Place chair to wall and small pillow on floor. Sit on front edge of chair seat and hold sides of chair seat.
Bend left knee and place foot flat on floor. Extend right leg and rest heel on pillow on floor. Press down on chair seat, or stretch arms backward and hold sides of chair.
Inhale, bend forward slightly from hips, lift chest, and elongate spine. Exhale, ex- tend right heel, and pull toes backward toward knee.
To reverse pose, bend right knee, and straighten left leg. Tighten left thigh muscles, and flex left foot. After stretching both legs, lean back in chair and relax.
This gentle calf and hamstring stretch can be performed at home or at the office during a break from work.
