Upper Back Leg Grab

What is Upper Back-Leg Grab? The upper back-leg grab is a yoga pose that focuses on improving flexibility in the hamstrings, shoulders, and upper back. This pose requires a combination of balance, strength, and flexibility to be performed correctly.

Tutorial

1. Begin by standing tall with your feet hip-width apart.
2. Slowly bend your left knee and reach your left hand behind you to grab the inside of your left foot or ankle.
3. Extend your right arm straight up towards the ceiling.
4. Slowly start to hinge at the hips and lean forward while kicking your left foot into your hand.
5. Keep your chest lifted and your shoulders relaxed.
6. Hold the pose for 20-30 seconds, then release and switch sides.

Common Mistakes

• Rounding the back: Avoid hunching over while attempting this pose. Keep your spine long and chest lifted.

• Straining the neck: Make sure to keep your neck relaxed and gaze forward instead of looking down. - Overstretching: Do not force your leg higher than your flexibility allows. Work within your range of motion to prevent injury.

Tips for Better Results

• Warm up properly before attempting this pose to prevent injury and increase flexibility.

• Focus on your breath and try to relax into the stretch. - Engage your core muscles to help with balance and stability.

Muscles Worked

• Hamstrings - Shoulders - Upper back