half bear

ardha merudandasana

Half bear opens the hips, stretches the backs of the legs and stimulates the first chakra.

 From bound angle, hold on to each foot with each hand.

 Inhale and lift the right foot off of the floor.

Straighten the right leg out towards the corner of the room, kicking out through the heel.

Make sure you are not leaning over to one side, gently pulling on the left foot to stay straight.

Drop the shoulders down and back, and press the chest open. Breathe and hold for 4-6 breaths.

To release: slowly exhale and bend the right knee, bringing both feet together on the floor.

Repeat on other side.

Use a yoga strap around the foot, holding on to it with the hand.