-
Step 1
Stand up straight. You can either place the hands in prayer position in front of the chest or you can use the arm wrap position.
-
Step 2
To wrap the arms, bend the elbows and turn your hands so your palms are facing you. Bring the right elbow underneath the left elbow.
-
Step 3
Turn the hands so the palms face each other. Clasp your hands. Lift the elbows so they are shoulder height, but keep your shoulders down and away from the ears.
-
Step 4
Shift your weight into your left foot. Bend both knees into a slight squat. Cross your right knee over your left knee. Pretend you are sitting on a stool with the legs crossed.
-
Step 5
If possible wrap your right foot around your left calf or ankle. If this is not possible just let the right foot relax. Hold for five to 10 deep breaths. Repeat other leg.
-
Step 6
Do the squat variation. Follow the instructions above but on each exhale bend the left knee more. Using the breath slowly lower into as deep of a squat as you can with your back straight.
-
Step 7
Try the bowing eagle variation. Follow Steps 1 through 5 above. Then maintaining a straight back, hinge forward at the hips bringing your arms and chest towards your left thigh.
