RECLINED WEST STRETCH
(urdhva mukha paschimottanasana 2)
Lie down on back.
Bring thighs to ribs, shins vertical.
Hold outer edges of feet with hands.
Stay here or roll onto upper back with legs slightly bent. Bring hips and feet equidistant to floor.
Stay here or straighten legs, legs parallel to floor.
Point elbows out.
If legs are straight, tone thighs, tighten kneecaps, firm hamstrings.
Press hands, feet together.
Squeeze legs together (more doable: separate feet outer hip-width apart).
Extend elbows out, shoulders towards head.