HOW TO PERFORM
• Begin in Mountain Pose, bending at the knees shift weight onto your left foot and cross your right thigh over your left. Hook your right foot behind the left calf if this feels good. If it is not available, simply squeeze the right thigh over your left.
• Balancing on your left foot, take your gaze at a point in front of you and inhale as you extend your arms out to your side, and on an exhalation sweep your right arm underneath your left arm bending at the elbows. Wrap your arms and hands and try to press the palms together.
• Lift your elbows on an inhalation and shift your hands away from your face on an exhalation.
• Press your shoulder blades down your back and square off the hips and draw your belly in and up.
• Gaze at your thumbs and breathe a few breaths here.
• To release, gently unwind the arms and the legs returning to Mountain Pose and then switch sides.
• Helps build concentration and overall balance.
• It stretches the shoulders and strengthens the hips, thighs, ankles and calves.
• Do not practise this pose if you have a knee injury and if you are in late-term pregnancy.
• If you have vertigo, please practise this pose against the wall.