Things You'll Need:
- Yoga mat
- Loose, comfortable clothing
- Yoga strap (optional)
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Step 1
Take your place on the mat and sit in Staff, or Dandasana, with your legs fully extended out in front of you and your arms hanging at your sides.
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Step 2
Draw your left heel toward you, bending your left knee, until the heel is almost touching your buttocks and the sole of your foot is firmly planted on the floor. As you draw your left foot toward you, press your right foot out, keeping it straight out in front of you.
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Step 3
Rotate your upper body to the right until the back of your left shoulder is in line with your left knee. Now press them together before allowing your upper body to rotate forward. This should position your left knee behind your left shoulder.
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Step 4
Reach your left arm out in front of you, twisting it until your thumb is pointing down to the ground. As you exhale, reach your left arm around your left leg and behind you.
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Step 5
On your next exhale, reach your right arm behind you and grab your other wrist. As you reach back, lengthen your upper body forward and over your right leg, making sure your shoulders remain firm and rolled back.
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Step 6
Hold for 30 to 60 seconds. As you inhale, come out of the pose and into Staff. Repeat Steps 2 through 5 on the other side of your body.
