pyramid/runners stretch

parsvottanasana

pyramid, also know as runner's stretch, deeply stretches the backs of the legs and improves balance, mental functions and circulation.

From a lunge position (with left foot forward) step the back leg forward enough to straighten both legs.

Keep the back foot flat on the floor with the toes facing forward.

Round the spine pressing the forehead towards the left knee, press into the heels and press the back of the knees towards the back wall.

 Breathe and hold for 3-8 breaths.

To release: either step the right foot back and bend the left knee into lunge, or inhale the arms out and up with both legs straight.

To work on balance, slowly work the hands to namaste on top of the left foot, or bring the hands to reverse namaste behind the back.

Stare at a point on the knee or on the floor.