Ardha Bhekasana - Half Frog

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Lie on your front, bend your elbow and place your forearms on the ground shoulders stacked over elbows.

Bend your right knee and draw your foot in towards your right hip. Inhale, reach your right hand back and hold onto the inside of your right foot. Rotate your shoulder down to point your elbow up towards the ceiling. Stay here, or for a stronger stretch, pivot your fingers round over the top of your toes to face the front of your mat.

Keep your knees in line with your hips, press your foot toward the outside of your hip. Press down into your left forearm to lift the sternum forward and up, gaze slightly forward.