Sit in Dandasana (Staff Pose). Bend your right knee and place the foot on the floor just in front of the right sitting bone. The shin will be approximately perpendicular to the floor.
Step 2:
Then shift slightly to the right and swing your left leg straight back behind the torso. Lay it on the floor fully extended, with the front of the leg (and top of the foot) on the floor.
Step 3:
Bend your left knee and raise the shin approximately perpendicular to the floor. Your body weight will balance on the right foot and left knee (and thigh if you're very flexible). To stabilize your position, push your right knee forward until it protrudes out slightly beyond the right toes.
Step 4:
Inhale as you lift your right arm up and, bending the elbow, exhale and take the left foot. Then do the same with your left arm. Holding the foot firmly, lift your chest and drop your head back toward the sole of your left foot. Press your elbows toward the ceiling. Hold for about 15 to 30 seconds, breathing as smoothly as possible.
Step 5:
Exhale and release the left foot and bring the leg back to the floor. Repeat steps 1 through 4 on the left side for the same length of time.
Beginner's Tip:
Performing the pose with your back shin pressed against a wall supporting your hands on a chair seat will help with balance.
Benefits:
Stretches the entire front of the torso, the ankles, thighs and groins, abdomen and chest, and throat
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