Asana of the Week

Hips Folded
In this upside down forward bend, your back rests on the floor instead of your legs.

1. Lie on your back with your feet together. Place your arms at your sides, palms down.

2. Inhale and raise your legs. Bring them toward you until they form a 45-degree angle with your torso. Press your lower back down.

3. Interlock your fingers around your feet.

4. Folding from the hips, exhale and gently pull your legs toward you. Bend your elbows to the sides. Touch your toes to the floor behind your head if you can, leaving as much of your back on the floor as possible. Breathe slowly and evenly as you hold for 20 to 30 seconds.

5. Inhale and slowly roll your spine down. Move your legs away from you and straighten your arms without releasing your feet. Repeat 3 to 5 times.

6. Exhale as you slowly lower your legs to the floor and relax.

Here's an Easier Way...
If you can't interlock your fingers around your feet, hold the sides of your feet or your ankles. If you can't reach your ankles without bending your knees, loop a strap around your feet.

Hints...
• As you bring your legs toward you, try to get your thighs onto your abdomen.
• When lowering your feet to the floor, bring them as close to your head as possible.
• Flex your feet for a stronger hamstring stretch.

Benefits
• Stretches the spine and hamstrings
• Tones the kidneys, liver, and pancreas
• Stimulates the abdominal organs

Click here to watch Wai Lana's Asana of the week