Viewing post #212391 by Maridell
This warm-up will both open the hips and stretch muscles in the buttocks. This helps with a variety of yoga poses that require the legs to be at a wide angle and your torso bending forward - whether seated or standing, legs straight or bent. It will also help in firming the buttocks.
Lie on your back with knees bent and feet flat on the floor. Bring your right or left leg up and place the ankle between the thigh and top of the knee. Bring the foot that is remaining on the floor up and gently bring the thigh and knee towards your body. Place your hands on the inside of the folded knee and gently bring it closer. Breath in this position 4 or 5 times times on each side.
As you breath remember to lengthen the spine on your inhales and relax more into the pose on exhales - bringing the knee closer to the chest. You should feel the stretch in the buttocks but not pain. You may even lift your shoulders off the floor and bring the head toward the knee - continue breathing and each time you exhale bring the head closer to the knee - but stop where you are comfortable.
hint: this is also a great position to do stomach crunches in.