Sit on mat in front of chair. Elevate buttocks with small pillows or rolled blanket.
Extend both legs under front chair rung. Hold sides of chair and draw chair closer until soles of feet touch back rung of chair. If necessary for comfort, separate feet a few inches apart.
Inhale, straighten arms, lift chest, and elongate spine. Exhale, extend heels, and draw toes toward knees. To increase stretch in hamstrings, bend forward from hips and hold back of seat or reach higher up on chair.
To release, bend knees, sit in a comfortable cross-legged pose, and rest forehead on pillows placed on chair seat.
This pose strengthens back and stretches hamstrings.
