Lying knee to chest

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Benefits:

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Cues:

• On an inhale bring both knees into your chest holding on to your shins ensuring that your lower back stay in contact with the ground
• Hold on to your right shin with both hands 
• On an exhale extend your left leg towards straight keeping your foot about two inches off of the ground
• As you extend through the left heel and bring your right knee in towards your right armpit press your right shin into your hands creating an isometric contraction

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Common Errors:

Modifications:

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Cautions:

Alternative Poses:

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Anatomy

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Lengthening:

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Strengthening:

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Lying One leg one arm extended

Cues:

• On an inhale bring both knees into your chest holding on to your shins ensuring that your lower back stay in contact with the ground
• Hold on to your left shin with your right hand 
• On an exhale extend your left leg towards straight about two inches off of the ground and the right arm out long stretching through the finger tips
• Feel the length from the finger tips right through the heel