Preparation

Stand upright with a straight spine, relaxed shoulders, arms at your sides, feet together. Inhale, exhale, and relax.

Getting into position

Shift your weight to the left leg. Lift your right heel towards your buttocks. Reach right hand back and grab the outside of right foot or near the ankle. Using your arm, lift your right foot up and backward behind you, pressing backward with your foot. Keep your left hip, knee, and ankle in-line with each other. Raise your left arm up over head, palm facing backward (or inward). Inhale. Exhaling, open your chest, arch your entire back, push your abdomen out, and look upward slightly. Keep hips square, and supporting leg straight. Inhale. Exhaling, bend forward from the hips, lift your right foot farther up, pushing backward behind you. Stretch your left arm farther out in front of you. Look forward through your hands. 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, bring your torso back up. Exhaling, lower your left arm to your side, relax your right leg, gently release the right hand, and lower your right foot and arm back to starting position. Inhale, exhale, and relax. Repeat on the other side.