This document provides instructions for performing a "needle" stretch or yoga pose. It outlines 6 steps: 1) Stretch and warm up muscles. 2) Stand on one leg and grab the top of the foot lace with the other leg lifted behind. 3) Pull the lifted leg directly behind and grab with both hands. 4) Straighten the lifted leg and pull it upwards towards the ceiling while keeping the chest up. 5) Crawl the hands down the lifted leg and pull it as far back as possible while keeping balance in the toes or foot.
3. Step 2: Grips
Stand on your right leg and kick your left leg up
and grab the top of your laces on your foot.
4. Step 4: Pull
Now that you have your grips, pull your leg
directly behind you and grab with both hands.
5. Step 5: Pull your “Needle”
Now that you have both hands on your ankle straighten your leg
and pull up with your hands towards the ceiling to elongate your
body. (TIP: don’t drop your chest down, try and keep it up)
6. Step 6: Extend!
Now that you are in a scorpion crawl your hands down to your
shin or as far as you can and continue to pull up but pull your leg
as hard as you can to your back. (TIP: keep your weight in your
toes or the center of your foot for balance)
