This next one is a big hip opener, so go at
your own pace, really listen to your breath. Keep both knees bent, feet flat on the floor,
and then bring your right knee in, hold your right foot with your left hand. And hold really
the sole of the foot and actively push through all four corners of your right foot. So the
foot is active and the ankle is even active. Then draw the shin more in toward your chest.
Now for some of us, it’s going to be like up here and that’s going to be the biggest
stretch. If you can, you can draw the shin in a little more deeply. Keep pushing through
the inner edge of the foot and then maybe stretch your arm up. If you can lift up, place
the foot inside the elbow. Again this is a very deep hip opener so you’re just going
to go at your own pace and really feel what feels right. If you’ve gotten here, and that
feels pretty good, push your foot actively into the elbow. If that’s too much, just hold
the foot here, and actively push the foot into the hand. Then depending on wherever
you are, you can stretch the left leg long, and that will give you a deeper stretch. But
if it’s too intense, just keep the knee bent, the foot flat on the floor. Take a few more
full breaths, draw the shin in, and then release and repeat for the second side.