1. Starting Position:
- Stand with your feet slightly wider than shoulder-width apart.
- Point your toes outwards at a comfortable angle.
2. Lowering into the Pose:
- Bend your knees and lower your hips towards the ground as if you are squatting down.
- Keep your chest upright and engage your core muscles to maintain balance.
3. Positioning Your Arms:
- Bring your palms together in front of your chest in a prayer position (Anjali Mudra).
- Use your elbows to gently press against your inner thighs, helping to deepen the stretch.
4. Shifting Side to Side:
- While keeping your hips low, shift your weight to one side, allowing that knee to go over the toes.
- Hold this position for a few breaths, feeling the stretch in the inner thigh of the opposite leg.
5. Transitioning:
- Gradually shift your weight to the other side, repeating the same process.
- Alternate sides for a total of 5-10 times, breathing deeply throughout the exercise.
6. Returning to the Starting Position:
- After completing the side-to-side movements, slowly rise back to a standing position by straightening your legs.
- Take a moment to stand tall and reset your posture.
7. Cool Down:
- Finish by gently swaying your hips side to side to release any tension.
Tips:
- Keep your movements slow and controlled to avoid straining.
- Focus on your breathing, inhaling deeply as you lower and exhaling as you shift.
- If you feel discomfort in your knees or back, adjust your position and ensure you are not forcing the stretch.
