Table of content
Preparation
Sit in Vajrasana. Then come into Parvatasana (Mountain Pose). Inhale, exhale, and relax.
Getting into position
Spread your feet a little more than hip-distance apart. Move your weight onto the left hand and onto the outer edge of the left foot. Inhaling, raise your right leg and turn your hips, then torso, upward. Exhaling, lower your right foot onto the floor outside the left foot (lifting your right arm up and facing your torso upward). Shift your weight onto both feet and your left hand equally. Inhaling, arch your back and open your chest, activate the glutes to lift your hips up, and reach right hand out from your heart (past your head and to your side). Exhaling, arch your back, open the chest, and lift the hips farther, relax your head backward, and look out toward your right hand. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, arch farther. Hold with normal breathing for around 30 seconds.
Coming out of position
Slightly relax the body. Exhale. Inhaling, straighten your spine, and lift your head in-line with your spine. Exhale. Inhaling, bring your right arm back around and place on the floor (turning your torso back around), shift your weight to your hands and left foot equally, and bring your right foot back around your body and to the floor. Bring your spine back to a neutral position. Come back into Vajrasana. Inhale, exhale, and relax. Repeat on the other side.
