Knees out to the side in frog position, elevate one knee onto a yoga block. Keep hips in line with the knees. If your right leg is elevated you will place your left hand on the floor about a foot in front of you keeping the arm straight – then dive the right arm under your body toward your left side, resting your right shoulder on the ground at the midline of your body. To increase the spinal stretch you can then elevate your top arm (in this case the left one) toward the sky.
Kneeling on one knee, have your second leg turned out at 90 degrees, resembling the “Captain Morgan” stance, but kneeling 🙂 The arm on the side of the kneeling leg should be in front of the knee approximately 6 – 10 inches palm on the ground. With the arm of the standing leg, press the palm on the inside of the knee and then straighten both arms.
Stretch one: Pressing the palm into the standing knee, twist that shoulder down towards the kneeling knee. Press into the twist and release 10 times.
Stretch Two: Keeping the hands and legs the same, simply walk the standing foot a bit further away from your body. Then lunge into the standing leg, while pressing that knee back (externally rotating it further).
Seated on the ground with your legs straight and together (piked), put one hand on the ground on either side of your legs. Keeping your back straight lift both legs off the ground repeatedly keeping the legs straight (no knee bend). To increase the challenge walk your hands closer to your knees / feet. To decrease the challenge, put your hands on the ground behind your back so that you are not so closed / piked at the hip.
Seated on the ground with your legs straddled (apart), put one hand on the ground on either side of one leg – that is your working leg. Keeping your back straight lift the working leg off the ground repeatedly keeping the leg straight (no knee bend). To increase the challenge walk your hands closer to your knees / feet. To decrease the challenge, put your hands on the ground behind your back, still working one leg at a time.