Lizard on the Knee with Straight Arms

Try out this Asana with me?, Health Challenge Invite. Adho Mukha ?v?n?sana

STEPS :

1. Begin on your hands and knees with your hands close to the short edge of your mat 
2. Align your hands directly beneath your shoulders with your middle fingers facing forward.
3. Align your knees directly beneath your hips and your feet directly behind your knees.
4. Shift your weight into your left leg, and bring your right leg forward placing your right foot just outside your right hand. Your right knee will be bent and stacked directly over your foot.Your hips will stay squared to the front of your mat. You should feel a stretch in front of the left hip, above the thigh.
5. Pivot on your right heel to rotate your toes out about 45 degrees.
6. Lengthen your spine, and engage your core. 
7. Lower your forearms to the floor, placing your elbows directly beneath your shoulders and your hands directly in front of your elbows. Your middle fingers are still facing forward.
8. Press the hands into the ground to activate the arms.
9. Hug your right knee against the right arm and shoulder engaging the inner thigh. You will feel a stretch in the right hamstrings and glutes.
10. Scoop your hips forward and down toward the ground, feeling a stretch in the hip flexor, in front of the left thigh.
11. Continue to lengthen the spine and engage the core as you focus your gaze forward.
12. Repeat on the other side.

Benefits

• Opens hips and hip flexors.
• Works the quadriceps and lubricates the joints.
• Increases flexibility.

Who Can Do

Consult a doctor before beginning an exercise regime.