• Hold just above the elbows to measure distance and place forearms on the mat.
  • Interlace the fingers and cross the thumbs. Check you can see your little finger on the inside of the hands so it doesn’t get compressed.
  • Tuck the toes under, lift the hips while lightly drawing the belly in.
  • Push into the forearms to extend the upper arms and move the armpits back.
  • Settle the heels deeper into the mat stretching down the backs of the legs with each exhale.
  • Hold for 5-12 breaths.
  • To move deeper extend one leg and hold for a few breaths radiating up and back through the root of the big toe.
  • Repeat on the other side
  • Come into child’s pose to recover for a few breaths.


  • Builds strength and stability in the shoulders.
  • Opens shoulders, chest and inner armpits
  • Opens the backs of the legs and arches of the feet.
  • Mobilises the hips.
  • Builds inner heat.


  • Avoid practising if you have a shoulder injury or weakness in the back.