left knee down on ground, left foot up on the ball of the foot
with your right hand, gently push your knee to the left ...
Step your left leg back into a low lunge, bringing your left knee down to the floor and placing both your hands on your right knee. For a greater challenge, bend your back foot up and pull it in toward your body, stretching your quad.
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A deep sense of rest can also be experienced from extended holdings of restorative poses, such as child, supine bound angle, knee down twist, and shavasana. Physical over-exertion can deplete the body’s energy and cause muscle fatigue.
Soften the left knee down into the sand and raise the torso and arms overhead. Maintain a strong core by snuggling the sacrum slightly inward and lifting the heart with vibrancy! Breathe smoothly for 5 -10 breaths and mindfully switch sides.
Bring heel toward body, and knee down.
Carefully lift up the other foot and place it over the opposite knee, toward the hip. Bringing the first knee down helps you get the foot up there near your hip.
Carefully bring the left knee down on the floor wider than the left arm. Bring the hips horizontally in line and place the hands on the floor in front of you. Raise the hands if it is safe for your knee and the lower back.
4 - Pressing your bent knee downward, allow your torso to turn to face your extended leg.
Benefits:
- Increases flexibility in the spine and hips
- Massages, oxygenates and decongests abdominal organs ...
With an inhalation, drop your left knee down and raise your arms. From here, repeat the sequence you have just done—poses 1 through 8—two more times on the right side. At the end of your third cycle, move into Downward-Facing Dog.
4 If the right knee cannot rest comfortably on the left foot, proceed cautiously. Gently press the right knee down with your right hand. Hold this stretch for a few moments, then release the pressure and repeat. Do this several or many times.
Turn your inner knee downward toward the floor to help this action and extend outward more through the inner thigh, leg, and heel of your lower leg than through the outer aspect.
 See also: Yoga, Body, Breath, Asana, Posture
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