Standing on one leg, you catch the same side foot behind you, press that foot back into your hand and tip the chest forward, so the lifted thigh rises and the front of the body opens into a backbend.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
Hold 20 to 30 seconds per side, 2 rounds, with a strap around the foot if your hand cannot reach it.
Keep it shallow with low back pain that worsens on bending backward, and with shoulder pain when reaching behind you.
Sources support the educational description; they do not establish that this exercise is suitable for you.
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No variation is labeled clinically validated.