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Sit up straight and grasp your leg to pull it gently upward. Hold your foot with one hand and your calf with the other hand.

Both hands should be under your leg in front of you to push your leg upward and outward. Gently rotate your leg up and out while pulling your knee back, so that your calf rests on your shoulder.

Again, make sure you are sitting up straight. You want your leg to go over your shoulder; do not round your back to get your shoulder under your leg.

Hold this pose for a few seconds and then release your leg down to relax your muscles. Pull your leg behind your head. If your leg feels comfortable sitting behind your shoulder, it is time to bring it completely behind your head.

Transfer your hands to hold your foot and calf with your palm up Lift your leg up by straightening your knee a little. Bow your head down toward your chest.

Move your leg to rest on your shoulders behind your head. When you are ready, lift your head up to look forward. Part 2 of Open your hips.

Stretch your hip and leg muscles to rotate your upper thigh outward. Rotating your thigh outward is an external hip rotation and helps increase flexibility and hip mobility.

Simple hip opening stretches can help you achieve this. Bring your knees towards your chest, keeping your legs wide, so that your feet are in the air.

Grab your feet and gently try to pull them down towards the floor. As you pull your feet down, flatten your hips to position your knees to the outside of your body rather than over your chest.

Stretch your legs for a few seconds and then release them to relax. Repeat this for a few minutes. Sit on the floor with one leg stretched out front and bent at the knee, and the other leg stretched behind you and bent at the knee.

Sit in the stretch a few minutes. Lean forward to bring your head down towards the floor. Do a single pigeon pose.

Sit in this position for a few minutes. Repeat the stretch switching which leg is forward. I'm a beginner too, and I've noticed that stretching and attempting the move every day has helped me improve my leg hold and get it higher.

Not Helpful 5 Helpful 6. Such a person may not be able to. It is hard to do things your body is not conditioned to do. Not Helpful 10 Helpful 7.

Include your email address to get a message when this question is answered. By using this service, some information may be shared with YouTube.

Practice the stretches daily until you can hold them comfortably for minutes before trying to put your leg behind your head. Helpful 10 Not Helpful 3.

Yoga poses that open the hip flexor are a great way to prep your hips for achieving this pose. Helpful 10 Not Helpful 4. Do a light 10 minute cardio session like jogging or jumping rope before beginning to stretch to get your muscles warm.

Helpful 6 Not Helpful 2. Take your time. Most people will take a couple weeks to a couple of months to be able to achieve this pose. Helpful 8 Not Helpful 4.

Helpful 5 Not Helpful 3. Submit a Tip All tip submissions are carefully reviewed before being published. Putting your leg behind your head takes a lot of flexibility and hips that are very open.

Make sure you can do each step with ease before moving on. Helpful 11 Not Helpful 0. If you feel any sharp pain, immediately stop the stretch.

If the pain continues after you relax, you may need to contact your doctor. Helpful 12 Not Helpful 1. You should never feel like you are forcing something.

If you feel anything more than slight stretching, you should stop and go back to doing basic hip and leg stretches.

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Emmerdale: Meena tells Rishi why she left her nursing job. Princess Diana: Queen labelled interview 'frightful' says expert. Little Mix The Search: Final mixed group line-up revealed.

The Chase: Bradley surprised by contestant's correct answer. South Park release trailer for 'Pandemic Special'. Tipping Point: Contestant get Mickey Mouse question wrong.

Amad Diallo scores on Serie A debut for Atalanta in Man Utd: Ismaila Sarr transfer links adressed by Ogden.

Megan Barton-Hanson reveals issues with her fake eyelashes. Article Summary. Part 1 of Sit on a padded surface on the floor. Place a yoga or exercise mat on the floor to sit on.

Sit upright comfortably with your legs out in front of you and your knees slightly bent. Bring your leg up to chest level. Sit up straight on the floor with both legs straight out in front of you.

Bend one leg at the knee, and cradle it in your arm. Rotate your hips to lift your leg up to your chest.

Use your arms to hold your leg there for a few minutes. Make sure you are sitting up straight and not slouching. Get your leg over your shoulder.

When you are able to bring your leg to your chest and easily hold it there, you can start to move it behind your shoulder.

Sit up straight and grasp your leg to pull it gently upward. Hold your foot with one hand and your calf with the other hand.

Both hands should be under your leg in front of you to push your leg upward and outward. Gently rotate your leg up and out while pulling your knee back, so that your calf rests on your shoulder.

Again, make sure you are sitting up straight. You want your leg to go over your shoulder; do not round your back to get your shoulder under your leg.

Hold this pose for a few seconds and then release your leg down to relax your muscles. Pull your leg behind your head. If your leg feels comfortable sitting behind your shoulder, it is time to bring it completely behind your head.

Transfer your hands to hold your foot and calf with your palm up Lift your leg up by straightening your knee a little. Bow your head down toward your chest.

Move your leg to rest on your shoulders behind your head. When you are ready, lift your head up to look forward.

Part 2 of Open your hips. Stretch your hip and leg muscles to rotate your upper thigh outward. Rotating your thigh outward is an external hip rotation and helps increase flexibility and hip mobility.

Simple hip opening stretches can help you achieve this. Bring your knees towards your chest, keeping your legs wide, so that your feet are in the air.

Grab your feet and gently try to pull them down towards the floor. As you pull your feet down, flatten your hips to position your knees to the outside of your body rather than over your chest.

Stretch your legs for a few seconds and then release them to relax. Repeat this for a few minutes. Sit on the floor with one leg stretched out front and bent at the knee, and the other leg stretched behind you and bent at the knee.

Sit in the stretch a few minutes. Lean forward to bring your head down towards the floor. Do a single pigeon pose.

Sit in this position for a few minutes. Repeat the stretch switching which leg is forward. I'm a beginner too, and I've noticed that stretching and attempting the move every day has helped me improve my leg hold and get it higher.

Not Helpful 5 Helpful 6. Such a person may not be able to. It is hard to do things your body is not conditioned to do. Not Helpful 10 Helpful 7.

Include your email address to get a message when this question is answered. By using this service, some information may be shared with YouTube.

Practice the stretches daily until you can hold them comfortably for minutes before trying to put your leg behind your head.

Helpful 10 Not Helpful 3. Yoga poses that open the hip flexor are a great way to prep your hips for achieving this pose.

Helpful 10 Not Helpful 4. Do a light 10 minute cardio session like jogging or jumping rope before beginning to stretch to get your muscles warm.

Helpful 6 Not Helpful 2.

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