Esalen's First Yoga Teacher — Teaching yoga since 1968


photo of pose photo of pose

Leg Stretches

Lie face up with your legs straight on the mat. Tighten your core muscles and pull your lower back to the floor. Lift one leg, grab hold of it, and pull it toward your face.

Holding that leg in your opposite hand, pull your leg across your body and toward the floor. Breathe and stretch. Then pass your leg to the other hand, and bring it out to that side, breathing into the stretch. Then, with both hands, pull it toward your face again, and bring your head up toward your knee. Breathe.

Slowly lower the leg and repeat with the other leg.

Please be careful. Let your body be the boss of your yoga.
A good stretch should feel good--avoid anything that causes sharp pain.
When you feel comfortable in a pose, push yourself a bit until you feel challenged.
These lessons are free. Use them cautiously and at your own risk.

You can do these yoga/pilates poses in any order you want, or just click on the "Next" link (above) to get the recommended sequence.

Intro Hip Tilt Bridge Knees2Chest Shoulders
Crocodile Twist Leg Stretches Alphabet Shoulder Press Criss-Cross
Roll-Up Rolling Like a Ball Cross-Legged Stretch Arm and Side Plank
Cobra Cat Dog Child Spinal Twist
Standing Sun Salute Sun Salute Summary Meditation Review, Links, & Credits

© copyright Pam Portugal Walatka, 2021 with Nancy Portugal Jamello.


Please send me your comments and questions:
Click here to email Pam

Nancy Portugal Jamello

Pam Portugal Walatka's yoga fitness classes
in Los Altos Hills and Los Gatos mountains

See also

eucalyptus grove
The Invasiveness
of Native Plant
Pam's Yoga
Fitness Home
Esalen Photos 1960s
Lazy Compost

Web Work: Sandy Johan & Pam Walatka
Triangle shot by Alexander Atkins.
Copyright 2024