This pose supports the back while stretching around the side of the hips. It’s a great pose to relieve sciatic pain, release tension around the back of the hips and give the ITB a good stretch.
Let’s try it:
- Lie down on your back with your left knee bent and foot flat on floor.
- Raise your right leg and keeping it straight up and down, rotate the leg in the hip socket so the knee faces towards the right.
- Now bend your right knee and place the side of the shin on the left thigh just above the knee.
- If you can, raise the left foot off the floor and draw the thigh closer to the body.
- Try and keep a natural arch in your lower back so it is not flattening into the floor.
- You may like to clasp your hands under your left thigh or on top of your left shin, or you may like to use a belt between your hands to make the clasping more accessible for you.
- Alternatively you can keep your arms beside you and let the hip flexors support the pose and grow stronger.
- Stay for as many breaths as comfortable and repeat the same on the other side.
By Vrndavan Dasi
Founder and Principal of Veda Yoga Teacher Training