• From Eka Hasta Bhujasana, exhale, bend your left knee to the chest and hook your left ankle over the right ankle.

• Squeeze your core tightly and lean your torso forward at the same time, draw the elbows towards the navel and begin to straighten your knees and extend your legs out to the right, parallel to the floor.

• Squeeze your upper right arm between your thighs. Use that pressure to help twist your torso to the left. Keep your elbows in close to the torso. Gaze is forward.

• Hold for 5 breaths.

• Then straighten your arms slowly, lift your torso back to upright, bend your knees, unhook your ankles, and return your feet to the floor.

• Repeat on the other side.


• Strengthens the wrists, arms and shoulders.
• Tones the abdominals.
• Tones the inner thighs.
• Improves sense of balance.


• If you cannot lift your hips and leg off of the ground, continue to practise this movement, working to build strength in your core.

• If you can lift your hips and cross your ankles, but can’t swing your feet to the side, try this pose with blocks underneath your hands for extra height.


• Shoulder injuries.
• Wrist injuries.
• Carpal Tunnel Syndrome.

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