Brief alignment: Lay on your side. Bring one foot to the groin as you move the torso in line with your thigh. Bend the other knee in a “scorpion’s tail” and hook the foot into the elbow crease. Bend from your thoracic spine and clasp your hands behind the head as you anchor the elbow into the ground. Find a continuous flow from knee to pelvis to torso to shoulder to elbow as you line up in triple hook.

Benefits: Opens the mid back, stretches the knee, groin, quad and shoulders; integrates lower and upper body halves; tests one’s balance while reclining

Contraindications: Knee, lower back, quad shoulder and elbow injuries