KY Postures Life Nerve Stretch (Left & Right

Life Nerve Stretch (Left & Right)

Upavistha Konasana

Upavistha Konasana

Instructions:

Use the same principle as Front Bends and Life Nerve Stretch

Begin by sitting down, with the legs stretched out in front.

Bend the left leg and bring the left heel close to the groin.
Grab the right big toe in finger lock with the fingers of the right hand. (Index finger and middle finger pull the toe, and the thumb pressing the nail of the toe.)
The left hand grabs the sole of the right foot.
Inhale up, turn to your right, lengthen the spine.
Exhale, bend forward from the navel, continuing to lengthen the spine.
The head follows last.
Reverse to come up: head comes up last.
Do the same on the left side.

Checkpoints:

Lead with the Navel Point, never lead with the head.
Pull with the arms to help lengthen the spine on the exhale.
Do not compress the lower back.
If you can't quite achieve the full stretch, grab the ankle, or wherever you can reach.