Sit on mat in front of chair. Elevate buttocks with pillows or rolled blanket. Extend left leg under front chair rung.
Bend right knee and place sole of right foot against inner left thigh or knee. Hold sides of chair and draw chair closer until sole of left foot touches back rung of chair. Tighten left front thigh muscles.
Inhale, straighten arms, lift chest, and elongate spine. Exhale, extend heel under chair rung, and draw left toes toward knee. To increase hamstring stretch, bend for- ward from hips and reach higher up on chair back.
To reverse pose, bend left knee, and extend right leg. After stretching both legs, cross legs and relax.
This pose strengthens back muscles and stretches legs.
