Preparation

Sit in Dandasana (Staff Pose) - spine straight and upright, hands at your sides, extend legs forward, feet together. Inhale, exhale, and relax.

Getting into position

Step 1. Bend and overlap the right leg over the left, with heels touching the opposite buttocks (knees on top of each other). If knees are not overlapped, place hands on the feet, lift the hips off the floor, overlap your knees, place heels about hip-distance apart, and lower both buttocks back onto the floor. Keep spine straight. Look straight forward.

Step 2. Inhaling, lengthen your spine. Raise right arm up and bend the elbow to lower the hand (palm facing in) between the shoulder blades. Reach left arm behind the back, keeping elbow close to the side. Place hand (palm facing out) between the shoulder blades. Hook the fingers. Keep spine straight or slightly arched. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, stretch farther. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Inhale. Exhaling, unhook the hands, release the right arm down, slowly slide left hand to your lower back, and release the arm. Carefully uncross the legs and straighten them in front of you. Inhale, exhale, and relax. Repeat on the other side.