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Lie flat on your back with one leg bent. Use a yoga or stretch strap on the plantar surface of the opposite foot (around the metatarsals). Straighten the knee of the strapped foot, pulling the ...
Lift your right foot off of the floor and pull your right knee towards your chest, straightening your left foot. Hold for 30 seconds, then repeat on the opposite side. Deep squat
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The pose has two forms: I, with the raised leg to the front, and the opposite hand to the hip; II, with the raised leg to the side, and the opposite hand stretched out straight to the other side. [1] [6] [7] Students can practise the pose using a strap to hold the extended foot, or a ledge or wall for support; [1] [8] or may keep the knee bent. [9]
People who cannot sit on the floor like this can sit on a folded blanket. [20] Janusirsasana or "Head to knee pose" has one leg extended with toes pointing upward, and the other leg bent with knee pointing away from the straight leg and the sole of the foot in by the groin. The torso folds straight forwards over the extended leg. [11] [21]
Eka Pada Koundinyasana has one leg stretched out straight in line with the body. [1] Eka Pada Galavasana (Flying Pigeon Pose) has one leg bent, the foot hooked over the opposite arm under the body. The full pose, Galavasana, has the legs crossed in Padmasana, one knee tucked between the arms. [7] [8]
One foot is placed flat on the floor outside the opposite leg, and the torso twists towards the top leg. The bottom leg may be bent with the foot outside the opposite hip or extended with toes vertically. The arms help lever the torso into the twist, and may be bound in a variety of configurations by clutching either a foot or the opposite hand.
The splint slides over the foot and has a knob on the side to adjust it to the angle of the bunion and make the big toe straighter. Velcro straps make it even more adjustable to different foot sizes.