Things You'll Need:
- Yoga mat
- Loose, comfortable clothing
- Yoga strap (optional)
-
Step 1
Take your place on the mat and lie down on your right side, steadying your position by pressing both the heel and the outside of your right foot into the floor.
-
Step 2
Draw your right arm straight out along the floor and above your head. It should appear as if a straight line could be drawn from your middle finger, down along your arm, through your side and to your hip.
-
Step 3
Pick your head up, drawing your left ear toward your left shoulder and bend your right elbow up to place the palm of your right hand on your right ear. This position will now support your head.
-
Step 4
Swivel your left leg at the hip until the top of your left foot faces the ceiling. Now draw the left foot toward you along the inside of the right leg, bending your left knee up so it points at the sky.
-
Step 5
Reach your left hand down to your left foot and grasp onto your big toe.
-
Step 6
As you inhale, straighten your left leg, extending it out and up until the sole of your left foot faces the sky.
-
Step 7
Firm your pelvis area by pushing your hips slightly forward while resisting the movement with your abdominals. Your abdominals will tighten and press back toward your spine.
-
Step 8
As you press through the heels of both feet, extending further into the pose, hold for 30 to 60 seconds.
-
Step 9
Come out of the pose and repeat Steps 1 through 8 on the other side of your body.
