Dhanurasana Variation (One Leg at a Time)

1. Lie on your stomach with your arms alongside your body, palms facing up.

2. Exhale and bend your right knee, bringing your heel towards your buttocks.

3. Reach back with your right hand and grasp your right ankle or top of your foot.

4. Inhale and gently lift your head, chest, and right thigh off the floor.

5. Use your arm to help lift your thigh higher, deepening the stretch in your quadriceps.

6. Keep your left leg straight and grounded on the floor.

7. Gaze slightly forward, keeping your neck long.

8. Breathe deeply and evenly.

9. Exhale and slowly lower back down to the floor.

10. Repeat on the left side.

1. Lie on your stomach with your arms alongside your body, palms facing up.

2. Exhale and bend your right knee, bringing your heel towards your buttocks.

3. Reach back with your right hand and grasp your right ankle or top of your foot.

4. Inhale and gently lift your head, chest, and right thigh off the floor.

5. Use your arm to help lift your thigh higher, deepening the stretch in your quadriceps.

6. Keep your left leg straight and grounded on the floor.

7. Gaze slightly forward, keeping your neck long.

8. Breathe deeply and evenly.

9. Exhale and slowly lower back down to the floor.

10. Repeat on the left side.