60s each side hold · seated
One leg long, toes pulled back. Fold from the hip.
- Sit with one leg straight in front of you and the other knee bent, that foot resting against your inner thigh.
- Pull the toes of the long leg back toward you.
- Sit tall, then hinge from the hip and fold over the long leg.
- Rest your hands on the shin or the foot and settle.
Where you feel itBack of the thighCalf
Tips: Keep the toes pulled back for the whole hold; that is what links the calf to the back of the thigh. Lead with the chest so the fold comes from the hip rather than the upper back.
Easier: Loop a strap or a towel around the foot and hold that instead of reaching. Bend the long leg's knee a little.
