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Hips Folded

Wai Lana Yoga: Hips Folded

In this upside down forward bend, your back rests on the floor instead of your legs. 

  1. Lie on your back with your feet together. Place your arms at your sides, palms down. 
  2. Inhale and press your lower back toward the floor as you raise your legs. Bring them toward you until they form a 45-degree angle with your torso.  Keep your lower back on the floor.
  3. Interlock your fingers around your feet. 
  4. Folding from the hips, exhale and gently pull your legs toward you. Bend your elbows to the sides. Touch your toes to the floor behind your head if you can, leaving as much of your back on the floor as possible.  Breathe slowly and evenly as you hold for 20 to 30 seconds.  
  5. Inhale and slowly roll your spine down. Move your legs away from you and straighten your arms without releasing your feet.  Repeat 3 to 5 times. 
  6. Lower your arms to the floor, then exhale as you contract your abdomen and slowly lower your legs to the floor. Relax.

Make It Easier

  • Bend your knees when raising your legs from the floor. 
  • If you can’t interlock your fingers around your feet, hold the sides of your feet or your ankles. 
  • If you can’t reach your ankles without bending your knees, loop a strap around your feet.


  • As you move your legs toward you, try to bring your thighs close to your abdomen. 
  • When lowering your feet to the floor behind you, bring them as close to your head as possible.  
  • Flex your feet for a stronger hamstring stretch.  


  • Stretches the spine and hamstrings 
  • Tones the kidneys, liver, and pancreas
  • Stimulates the abdominal organs
  • Strengthens the abdominal muscles

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