Things You'll Need:
- Yoga Mat
- Loose, Comfortable Clothing
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Step 1
Begin on the mat in Staff, or Dandasana, with your legs extended out in front of you and your arms hanging at your sides.
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Step 2
Draw your right foot toward you, bending up at the knee, until your heel is in front of your right buttocks and your soles are on the floor. This movement should bring your lower leg perpendicular to the floor.
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Step 3
Lean your body to the right, rolling your left hip off the floor, and move your left leg straight behind you. You’ll most likely have to raise yourself off the floor to get into this position.
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Step 4
Draw your left foot up, bending at the knee, until your lower left leg is perpendicular to the floor. At the same time, push your right knee out past the toes of your right foot. As you move, press your right foot and your left knee into the floor to find your balance.
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Step 5
As you inhale, lift your right arm straight up and bend it back at the elbow. On your exhale, reach back and take a hold of your left foot. Follow this same progression with your left arm.
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Step 6
Lift your chest. Simultaneously let your head fall slowly back toward your left foot.
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Step 7
Hold this pose for about 30 seconds, keeping your breath controlled and comfortable.
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Step 8
Come out of the pose, and repeat the progression on the other side.
