Place chair to wall. Pad chair with small pillow. Stand facing chair with feet parallel to each other.
Bend left knee, raise leg, place heel on chair seat pillow, and straighten leg. Position right leg directly under right hip. Stand upright with hands on hips.
Inhale and lift chest. Exhale and bend forward from hips keeping back straight. Tighten front thigh muscles and straighten both legs. Stretch should be felt in back of left thigh. If possible, extend arms and place hands high up on wall. Elongate spine with each exhalation.
Remove left leg from chair and reverse. Place right heel on chair seat, left leg on floor, and bend forward from hips. Release pose and stand upright with arms at sides.
This pose stretches hamstring and calf muscles.
