From all fours exhale firmly, lifting the belly up towards your spine. Draw one knee in toward your chest and then, with the lower leg relaxed, extend your leg behind you. Hold the leg out or keep moving it in and out with your breath. You should feel muscle activity in your gluteal and upper thigh. To challenge your balance, add the opposite arm, lifting it as your leg extends. This can help balance and strengthen the muscles in your back. Try 8 repetitions on each side and then rest in child’s pose.
This feel-good pose is wonderful for relaxation, lower back release, digestive massage and surrender. Widen legs apart if it feels tight. Inhale kneeling to lengthen your spine and fold forward. Rest on your forehead or hairline if your nose smashes. Breathe deeply and soften as you exhale. Focus on the movement of your breath as it gently presses your belly into your thighs. Allow yourself time to become restful.
If the variation above is uncomfortable try stacking blankets or a firm pillow. Open the knees a bit and place the bolster or blankets between your knees. Inhale kneeling to lengthen your spine and fold forward. Soften as you exhale and enjoy your rest.