Things You'll Need:
- Yoga mat
- Loose, comfortable clothing
- Yoga strap (optional)
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Step 1
Begin on the mat in Staff, or Dandasana, with your legs extended straight out in front of you and your arms hanging at your sides.
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Step 2
Draw your left leg toward you, bending at the knee, until the heel of your left foot is almost touching your buttocks.
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Step 3
Take hold of your left ankle and move your left foot back to rest on the floor near your left hip, making sure your muscles are relaxed. You may need to lean to the right to accomplish this movement. After you’re done, the top of your lower left leg should be in contact with floor. It should feel as if you’re partially in Hero, or Virasana.
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Step 4
As you exhale, bend forward at your hips and extend your arms straight out over your right leg, feeling the stretch from your shoulders to the tips of your fingers. While you bend, lengthen in the spine from the base of the neck to your tailbone.
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Step 5
Wrap the fingers of the both hands around your right foot, clasping them together if you can reach past your foot.
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Step 6
As you inhale, press your fingers into the sole of your right foot and pull, keeping your right leg straight in resistance. This action should cause your chest cave. To counter this, roll your shoulders back slightly and lift, opening your chest.
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Step 7
On the exhale, draw your upper body closer to your legs, intensifying the stretch, and let your head fall forward, finding its natural place. As you do this, your arms will most likely bend slightly at the elbow. This is completely normal. But make sure to keep the length in your spine.
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Step 8
Hold for 30 to 60 seconds.
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Step 9
Exhale and move back into Staff. Repeat Steps 2 to 8 on the other side of your body.
