- Kneel on the floor with the ankles together.
- Stretch the right leg sideways and turn the right foot out 90 degrees, extending the sole of the foot to the floor.
- Inhale extend the arms out to the side at chest height.
- Exhale extend the right arm, palm up to the right shin and extend the left arm over the ear.
- Inhale and draw the torso and arms back to center.
- Exhale bring the knee back underneath the hip and repeat on the other side.
- The pelvic region is extended and lubricated. The abdominal organs are toned.
- The sideways spinal movement is important for all spines and will help persons suffering from stiff backs.
- Breathe deeply through each step. Proper breathing is especially important for this pose.
- If you have a history of knee injuries, consult a doctor or instructor before attempting this pose.
- If you have a history of neck injuries or are prone to dizziness, do not turn your head to look up - look straight ahead instead.
Focus on supporting yourself with your core muscles rather than with the hand on your leg.
If your knees are uncomfortable, try cushioning them will a rolled up towel or blanket.
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