Sit on mat with legs outstretched. Bend right knee and fold right lower leg straight back with foot alongside hip.
Elevate left buttock with pillow and straighten left leg. To increase stretch in ham- strings, tighten left front thigh muscles, extend left heel, and stretch toes toward ceiling.
Place hands on floor alongside hips and lift chest. Bend forward slightly from hips keeping back straight. Concentrate on upward lift of spine and maintenance of normal spinal curves.
Reverse pose, bend left lower leg back, and straighten right leg. Release and extend both legs.
This pose stretches hamstring muscles of one leg while stretching front thigh muscles of other leg.
