Things You'll Need:
- Yoga mat or thick towel
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Step 1
Begin this pose by standing on your mat or towel with your legs slightly apart and arms at your side. Focus on standing with your very best posture, as if you were pulling a string out from the top of your head to straighten yourself out.
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Step 2
Bend as far toward your legs as you can without lifting your feet from the ground or feeling pain in your ankles.
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Step 3
Raise your arms above your head, while squeezing together your upper legs at the same time. Bring your hands together, palm to palm, or keep them apart, depending on what is more comfortable for you. Bend slightly forward to straighten your spine, keeping your arms straight and in line with your ears.
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Step 4
Hold this posture for 30 seconds to 1 minute. This may seem like an impossibility at first, but build your resistance and try to hold it longer each time you try it.
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Step 5
Return to the original standing pose by slowly straightening your legs and bringing your arms down to your sides.
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Step 1
Move from the standing pose down to your hands and knees on your mat.
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Step 2
Turn your toes under and lift your knees up off the floor. Attempt to keep your feet as flat as possible against the floor, but don't force them. (Your flexibility will increase as you practice yoga.)
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Step 3
Straighten your spine and lower your head so that your upper body is in line with your arms. Think of forming a triangle with your body.
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Step 4
Hold the pose as long as you can. Eventually, try to work up to being able to hold it for 30 seconds to 1 minute. Throughout the pose, flex your feet to keep stretching them flatter and lift your butt further up in the air.
