From your back, bend your knees and place both feet on the ground. Place the right ankle on top of the left thigh and hold here for a moment, noticing any sensation in the hips or legs. As you feel ready you can begin to draw the left thigh towards the belly to create a gentle stretch in the left hip. Stay for 3 minutes and move on to the next posture
Half Happy Baby
From Figure 4, release the right ankle from the thigh and gently draw the right thigh to the outside of the right ribs. You can hold on to the shin or, if it is accessible to you, reach for the outside of the right foot. Your left leg can stay bent or straighten on the ground, whatever is most comfortable.
Take a few moments to rest in Savasana with an awareness of sensation in the hips, legs, ankles and feet.
From Savasana, draw your knees into your chest and let the legs fall to one side. You should use support under the knees if they do not reach the ground, in between the knees or legs if they don’t touch and under the opposite shoulder if is also off of the ground. We will stay here for 5 minutes so it is important to find a place of comfort and ease to get the full restorative benefit from the shape. Repeat on the opposite side.
Place a bolster, blanket, pillow, pile of clothes under the sacrum. This is the area between the tailbone and the low back. If you feel for it, it should feel like a flat bony area. Legs can stay bent or be placed in any comfortable position. Stay here and breathe deeply for 5 minutes.
Legs Up the Wall
If you can manage it :) move yourself to a wall and place the legs up against it. Hold for 10 minutes.
Draw the thighs into the belly and squeeze gently in and out. Feel free to find any other movement that you like here.
Hamstring Stretch w/ Strap
If you have never done this before I suggest connecting with your teacher so that you are set up properly for this. The traction on the back of the neck can be restorative or very much the opposite depending on what you may have happening in your cervical spine. You can always use a strap or a belt looped around the foot and held with your hand as a variation. 3 minutes on each side.