Exhale and extend your right leg straight up. Walk your hands up the strap until the elbows are fully extended. Keep your neck relaxed and make sure you are not throwing your head back.
Lengthen the back of the leg between the heel and buttock bone. Try not to be overly enthusiastic about pulling your leg toward your chest. Instead emphasize the grounding of your left leg as you draw your arms back into their sockets and lift your collarbones.
Stay for 30 seconds to one minute breathing evenly. Slowly release. Repeat on the left side.
Downward-Facing Dog Pose
This pose stretches the hamstrings, calves, and arches. It can relieve back pain.
Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your palms, index fingers slightly turned out, and turn your toes under.
Exhale and lift your knees away from the floor.
Keep the knees slightly bent and the heels lifted away from the floor. Lift the buttock bones toward the ceiling.
With an exhalation, push your top thighs back into your hamstrings and stretch your heels down toward the floor. Straighten your knees. Stay for 15 seconds breathing evenly.