I promised I would give you an excerpt from my upcoming book on hatha yoga for beginners. Here are the instructions on how to do the alternate leg pull.
Alternate Leg Pull
Type of yoga pose: Seated position.
Body parts targeted: The legs, back, and spine,
How to do the pose:
1. Sit erect on your mat with your legs extended straight out in front you and your toes and heels together and your palms resting lightly on your thighs.
2. Bend your left leg at the knee and bring your left foot toward your body so you can grasp it with your hands.
3. Using your hands, place the sole of your left foot against (not under) the inside of your right thigh, draw your left heel as closely as you can without straining, toward your groin.
4. With your back straight and your chest high, raise both hands straight out in front of you until they are in the air slightly above eye level.
5. Very s – l – o – w – l – y, taking at least 5-10 seconds, bend forward at your waist and try to grasp the farthest part of your leg (ideally your ankle) you can reach comfortable. Depending on how stiff you are, you will be able to reach your thigh, knee, calf, or ankle.
6. Once you have grasped a part of your leg, carefully bend your elbows until you can stretch no farther comfortably. Be sure not to strain, pull or jerk suddenly during this pose.
7. Let your head hang limply toward your knee and hold the position you can reach completely motionless for 10 seconds.
8. Keep your eyes closed as you stretch during this pose for maximum relaxation.
9. After counting from 1 to 10, slowly straighten your elbows, release your grasp on your extended leg, slide your hands slowly up your leg, and slowly move back into your starting upright position. Your head should be the last part of your body to straighten up.
10. Straighten your left leg back to its original position
11. Very gently bounce both legs and inhale and exhale deeply.
12. Bend your right leg at the knee and repeat the same movements on your right side.
Practice time: Begin by holding the pose for 10 seconds; add 5 seconds each week until you can hold the pose for 30-45 seconds on each side. (By the time you can hold the pose 30-45 seconds on each side, you will feel very flexible!)
Number of repetitions: 1-2 repetitions on each side.
Key benefits from this pose:
1. Removes tension and improves flexibility throughout the entire leg, buttocks, back, and spine.
2. Tones and strengthens all the ligaments, tendons, and muscles of the legs.
3. Restores the natural elasticity of the spine.
4. Helps to firm and remove flab from the waist, thighs, and abdomen.
5. Strengthens the upper back, shoulders, and arms.
6. Works the entire back of the body from the heels to neck.
Special hints and Laura’s experience with this pose:
No matter how stiff you may feel when you start this pose, within a fairly short period of time, you should be to rest your forehead on your knee and have your elbows touch the ground. When you achieve this and even before, you should experience a nice release of energy and tension as you move into and out from this pose.
When you start this pose, don’t bend your knees, despite the temptation. Just gently reach down as far as is comfortable – no straining. In time, you will feel your body “give” and be able to rest your forehead on your knee.
Laura's thought for the day: Let all you do be done with joy and passion! Especially when you do yoga!