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This yoga pose stretches the backs of your thighs, your outer hips and your calves. In the deeper variation, you can lengthen your spine and also feel a great stretch in the sides of your back.
STEP-1. Stand facing the front of a sturdy chair. Place your right foot forward, close to the legs of the chair. Put your hands on your hips and step your left foot back 3 1/2 to 4 feet. Turn the left foot out 30 degrees. Align your right heel with your left heel. Square your hips to the front of the chair, hinge forward at the hips and place your hands on the seat of the chair for support. Hold for 30 seconds, feeling a deep stretch in the right hamstring and left calf.
STEP-2. If you want to intensify this stretch, move your hands to the top of the back rest. On an exhale, lean your torso more forward over your right leg. With your arms straight, move your shoulder blades down your back — making sure the back of your neck lines up with your spine — and look down to your right foot. Hold this stretch for 30 seconds. To come out of it, return your hands to your hips and raise your torso. Repeat on the other side.
Source: Los Angeles Times
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