For this asana, you stretch one leg forward and bend the other leg. Bend your torso forward and grab the inner surfaces of your foot. Stay here for 8 breaths, then carefully switch sides.
Stand your legs hip-width apart and bend your upper body over in front. Make sure your back stays straight and your knees are slightly bent.
Get into the quadruped stand and put one foot between your hands. Push your back foot back as far as possible and straighten your upper body.
To relieve your back, you slide a pillow under your spine and slowly lay your upper body on it. Breathe in and out consciously.
Now sit up again and slide the pillow under your tailbone. Move back slowly again to get into the supported back bend.
Sit up and place the pillow on your thighs. Now bend your upper body forward and grasp the lower part of your feet with your hands.
Sit in the middle of the mat and bring the soles of your feet together in front of your body. Stand up straight and tilt your head down.
Bring one leg back and place the leg at an angle in front of you. Bend forward slightly and feel the stretch. Switch sides.
Place your body on the mat and bring your arms at a 90 degree angle in front of you and gently lift your upper body upwards.
We wish you a lot of fun copying. You can find Nina’s beautiful yoga outfit here.