Instruction

1. Inhale straighten your right leg up to the sky and press through your heel
2. Exhale cross your right ankle on top of your left knee and flex your right foot draw your left knee in towards your chest
3. Take hold of the heel of your right foot with your left hand and the top of your foot with your right hand
4. Gently pull your left leg in towards you and stay here for a few deep breaths
5. Feeling the stretch in your right outer hip
6. Relax your neck and shoulders and release any tension in your jaw
7. Flex your right foot to protect your right knee
8. Press the back of your pelvis into the mat
9. And draw your thigh in closer on every exhalation
10. Feeling the release of tension in your right outer hip
11. Take a deep breath in
12. Exhale release the pose for the other side
13. Inhale straighten your left leg up to the sky and press through your heel
14. Exhale cross your left ankle on top of your right thigh and flex your left foot
15. Draw your right knee in towards your chest take hold of the heel of your left foot with your right hand and the top of your foot with your left hand
16. Keep your left foot flexed to stabilize your left knee
17. Press the back of your pelvis into the mat as you draw your right thigh and towards you
18. Breathe into the stretch deep in your hip socket
19. Take a deep breath in
20. Exhale release the pose