Things You'll Need:
- Yoga mat
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Step 1
Begin by coming to hands and knees on your mat and extending the right hand forward so the arm is straight. Extend the left leg back and remain for 5 to 8 breaths. Don't let the chest or belly sag to the floor; instead, contract the lower abdominal muscles. Keep the back leg lifting from the inner thigh. Repeat to the second side. Rest on hands and knees.
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Step 2
Use Plank Pose to build the abdominal and upper body strength that will be useful in the final pose. From hands and knees, curl the toes under and step the feet back until your back is flat as a plank. Your shoulders are over your wrists and your heels are flexed. Lift the core abdominals and press the palms actively into the floor. Remain for 5 to 8 breaths. Rest by taking the knees down. Repeat 2 to 3 times. Rest.
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Step 3
Go to a wall and place your hands on the wall and step the feet back until your back is straight. Your hands are shoulder-width distance apart and the feet are hips-width distance apart. As you press your hands into the wall, lift the lower abdominals, and draw the shoulder blades down towards your hips. Firm both legs by contracting the thigh muscles (quadriceps).
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Step 4
Add the work of the legs by extending the right leg back, lifting from the back inner thigh. Remain for 5 breaths. Lower the leg and repeat with the left leg. Repeat each side.
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Step 5
Add the work of the arms and the twist in the upper mid-thoracic spine. Extend the right leg back, lifting from the inner thigh. Extend your left arm straight out to the side like a wing and then up towards the ceiling. Press the right palm into the wall for support and lift the thigh of the standing leg, to lift the knee. Lower the leg and arm and repeat to the second side.
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Step 6
Stand in the center of your mat, with the feet apart hips-width distance. Place your hands on your hips and, hinging at the hips, draw your chest forward until you can place your fingertips on the floor. (Microbend the knees if needed.) Extend the right leg straight behind you. Extend the left arm to the side and spin the right side chest to the left. Reach through the crown of the head as you draw your right hip under you. Remain for 5 breaths. Lower the arm and leg. Repeat to the second side. Rest by bending the knees and holding the elbows in Uttanasana. After a few breaths. Place your hands on your waist and lift your head and chest to stand.
