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Step 1
Sit on the floor. Make sure to sit evenly on the sitting bones, sitting on padding or blocks if necessary. Keep your legs together, and face them straight out in front of you. When you are finally comfortable, bend your knees, and place your feet flat on the floor.
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Step 2
Slide your left foot along the ground, under your right knee. Then, cross your right leg over your left. Your right leg should now face to the left, and your left to your right. Do your best to keep your knees on top of one another, but don't go so far as to cause any discomfort.
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Step 3
Inhaling, stretch your right arm straight to the right, parallel to the floor. Exhaling, sweep your arm back and under, tucking your forearm in the hollow of your lower back. Your palm should face out, your fingers should point up, and your right elbow should rest against your torso. And, as with all yoga, monitor and steady your breathing throughout the exercise.
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Step 4
Roll your shoulders back and down, and work your forearm up your back, so the back of your hand comes to rest between your shoulder blades. Gently lift your sternum up - while keeping your back straight - as far as is comfortable.
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Step 5
Inhaling, stretch your left arm forward, parallel to the floor. Turn the palm up, and sweep your arm up and over, coming to rest behind your head. Now, work this arm down your back towards your right hand. If at all possible, clasp together your right and left fingers.
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Step 6
Lift your left elbow to the ceiling, and bring your right elbow to the floor. Firm your shoulder blades back, lifting your chest. Maintain this pose for several breaths (30-60 seconds). If your hands cannot reach each other, you can always use a yoga strap.
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Step 7
Release your arms, uncross the legs, and return to Step 1. Repeat for the opposite side.
