Things You'll Need:
- Yoga mat
- Loose, comfortable clothing
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Step 1
Take your position on the mat on your hands and knees with your wrists just forward of your shoulders and your knees directly below your hips.
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Step 2
Exhale and draw you knees up off the floor and press your hips toward the sky. This movement should cause a nice stretch and some added length in your legs.
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Step 3
Press your thighs back, straightening your knees, and bring your heels to the ground, making sure you do not lock your knees as you perform this movement. As you straighten your legs, try to roll your thighs inward just slightly.
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Step 4
Press your palms and fingers firmly into the earth, extending the stretch from your wrists up to your shoulders. As you execute this movement, roll your shoulder back slightly, opening your chest, and lengthen your spine from your neck to your tailbone.
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Step 5
Inhale and lower your hips and draw your upper body forward until both of your arms are perpendicular to the floor. Your wrists should be directly under your shoulders and your body should form a slightly diagonal line running from your neck down to your heels.
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Step 6
Slowly rotate your body so the side of your left foot is in contact with the floor and your right foot is resting on top of the left.
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Step 7
Shift your weight onto your left hand as you draw your right hand off the floor and bring it to your right hip. At the same time, swivel your upper body to the right until all of your weight is centered on your left foot and left hand, making sure that your left wrist is just in front of your left shoulder.
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Step 8
Press your left palm into the earth, extending the stretch from the left wrist to the left shoulder.
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Step 9
Square your hips and pull your naval toward your spine.
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Step 10
Exhale and draw your right thigh into you, bending your right knee toward your chin.
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Step 11
Take hold of the big toe of your right foot with the thumb and first two fingers of your right hand.
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Step 12
Inhale and extend your right leg out and up, maintaining your grip on your big toe, until your leg is fully extended and the sole of your right foot faces the sky. Your right leg should now be perpendicular to the floor. Hold this pose for 30 to 60 seconds.
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Step 13
Let go of your big toe and bring your right leg back onto your left. Return your right hand to the floor and rotate your body back so that it’s somewhat parallel to the floor and both feet are touching the ground.
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Step 14
Repeat Steps 7 through 13 for the other side of your body.
