Revolved Extended Hand to Foot Variation is great for opening up the IT bands and hamstrings (IT band is the term usually associated with the runner's knee problem).You will see several variations of this pose here.
Beginners should start in a seated position. One knee bent with that foot in toward the other hip. The other leg should be extended to the side. Opposite hand reaches for the ouside edge of the extended leg's foot. Other hand is placed behind your hip to stabilize. Long spine, engage your core and lift the crown of your head up to the sky as you gently twist. Take 5-10 deep breaths and then swtich sides.
The other variation is a low one-legged squat. You can get into it pretty much as described above, but it requires more balance, strength, flexiblity and control. Start in a low squat. You may wish to use a block or strap to get into these poses.
Taking this classical pose a little lower to the ground will give your bent leg a little extra work, but allow you easier access to the twist and stretch of the extended leg. To keep the stretch safe, lift the knee cap to engage the quadriceps of the extended leg so the stretch comes from the belly of the hamstring. This will help prevent hyperextension. It is pretty fun, especially if you want to play with lifting your back hand off the floor. Talk about a tough balance challenge if you want to go there!
Try it out and leave a comment.