Things You'll Need:
- Yoga mat
- Loose, comfortable clothing
- Yoga block
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Step 1
Start on the mat with your feet together and your arms down at your sides. Exhale and step out your stance to about four feet wide. Place a yoga block behind and to the right of your right heel.
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Step 2
Draw your arms up until they are parallel with the floor, reaching out to the tips of your fingers so you can open your shoulder blades. Make sure as you reach out that your palms face the ground and your wrists are in line with your shoulders.
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Step 3
Turn your left foot in to the right slightly. At the same time, turn your right foot out to the right about 90 degrees until it comes into contact with the yoga block. As you turn your right foot out, follow this motion with your right thigh, turning it outward as well. Make sure that both heels of your feet are aligned and your right knee is in line with your right ankle.
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Step 4
Exhale and bend your upper body to the right, keeping your legs straight and extended. The right side of your torso should fall directly over the plane of your right leg. As you bend to the right, press the feel of your left foot into the ground, giving you some added stability.
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Step 5
Rotate your torso up slightly. This should keep your chest open. Make sure that both sides of your torso remain straight and long. At the same time, allow your left hip to move forward, just slightly, while you lengthen through the spine.
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Step 6
Reach your right hand down to the yoga block, making sure not to change the angle of your torso, and extend your left arm up toward the sky, stretching the fingers of your left hand out. Both arms should be in line with your shoulders and your torso should be parallel with the ground so adjust as you need.
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Step 7
Turn your neck so your head faces the sky, making sure to soften your gaze and focus it on your left thumb. Hold for a few breaths.
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Step 8
Shift your weight onto your right leg and right arm, pressing the right foot into the earth and the right hand into the yoga block. Now bring your left hand to your hip with your left elbow pointing to the sky and lift your left foot off the floor.
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Step 9
Raise the left leg up and out until it is parallel with the floor, adjusting your hips so the left is on top of the right. As you move your left leg up and out, make sure that your torso remains parallel with the ground. You should now be able to draw a horizontal line from your left ankle to your head.
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Step 10
Flex your foot until your toes are pointing forward. At the same time, extend your left arm straight up, lining your left wrist with your left shoulder. Hold this position for 30 to 60 seconds.
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Step 11
To come out of the pose, return your left hand to your left hip and drop your left foot back to the ground. Slowly return to a standing position and repeat Steps 1 through 10 for the other side of your body, making sure to move the yoga block to the same position on your left side.
