Things You'll Need:
- Yoga mat
- Loose, comfortable clothing
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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 to your sides.
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Step 2
Draw your left foot toward you, bending at the knee and turning the left leg out. As you move this foot, draw your right leg out to the right, locking the knee and pressing the back of the thigh toward the sky.
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Step 3
Swing your right leg back in front of you, moving from the hip, and then draw your right foot toward you, bending at the knee, until the right ankle comes to rest on your left hip joint.
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Step 4
Lift your left leg, drawing it in front of your right, and rest your left ankle on the joint of your right hip. Both of your feet should now be positioned with the soles facing the sky and almost parallel with the floor.
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Step 5
Bring your knees closer together, pressing in and sliding them along the floor. You should now be in Lotus, or Padmasana.
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Step 6
As you inhale, lengthen through the spine by lifting your torso up toward the sky and opening your chest.
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Step 7
Exhale and lean forward, bending at the hips and reaching out with your arms. Make sure to keep the length in your spine and stretch your arms from your shoulders to the tips of your fingers.
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Step 8
Place your hand on the ground and hold this position for 30 to 60 seconds before coming up on your inhale.
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Step 9
As you exhale, come back to Staff and repeat Steps 2 through 8 switching which leg is on top in Lotus.
