Things You'll Need:
- Yoga mat
- Loose, comfortable clothing
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Step 1
Take a seat on your mat with your legs extended out and wide, making sure to keep your spine long and upright.
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Step 2
Draw your right foot towards your pelvis, bending your right leg at the knee, until your toes touch your left inner thigh and your heel is tucked into your right groin.
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Step 3
Slide your left foot back a few more inches so your pelvis opens a bit more. As you move your foot back, let your left knee bend slightly. You’ll use this as a point of contact later.
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Step 4
As you exhale, lean your torso to the left, making sure this motion comes from the waist. Since your left knee is now bent, use its current position to fully realize the stretch by continuing the lean of your torso until the back of your left shoulder comes into contact with your left knee.
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Step 5
Gently drop your left forearm until it comes to rest on the floor just inside your left leg, making sure to keep the palm of your left hand facing the sky. As your arm falls to the floor, extend the left side of your upper body along the inside of your left leg. There will be a slight arch to this extension so don’t worry about making full contact with your leg.
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Step 6
Grab your left foot with your left hand, allowing your fingers to press into the sole of this foot.
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Step 7
After you’ve taken hold of your left foot, inhale and press your right knee toward the earth as you straighten your left leg. You should feel some pressure on the top of your lower right leg during this motion. As you gently press your left leg to the earth, try to maintain contact between your left shoulder and your left knee. This connection should lengthen your torso and allow you to fully realize the stretch.
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Step 8
Twist your upper body toward the sky, opening your chest and allowing your right shoulder to roll back slightly.
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Step 9
Inhale and gently extend your right arm up toward the heavens, making sure to maintain the position the rest of your body is currently in.
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Step 10
Exhale and hold this position for a moment.
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Step 11
Inhale and continue into the stretch by sweeping your right arm just behind your right ear as you reach your right hand down to your left foot, grabbing hold of the sole with your fingers.
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Step 12
Move further into the stretch by again twisting your torso toward the sky and turning your head to gaze into the heavens. Hold this position for about 60 seconds.
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Step 13
Come out of this position by countering the original twist, letting your right shoulder drop forward as you exhale and sway your torso around until it’s positioned between your legs. Inhale and move slowly into an upright position.
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Step 14
Repeat these steps to the right side of your body, paying close attention to positioning and alignment.
