Preparation

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

Getting into position

Step 1. Step the right foot back and come into Virabhadrasana -I (Warrior - I). Bring palms together at the chest into Namaste Mudra (Prayer Seal). Inhale. Exhaling, rotate your torso to the left. Bend the torso toward the front thigh and bring right elbow to the outside of the left thigh. Press the upper part of the right arm against your thigh, then roll the left shoulder backward to turn your chest upward to the left, twisting the spine farther. Stay in the position for a few moments to allow your body to adjust.

Step 2 (Variation of upper arm position). Exhale Inhaling, Place your right hand on the floor and reach your left hand to the sky. Open the chest. Exhaling, extend your left arm over the top of your head (palm facing down), fingers reaching toward the front of the mat. Keep the body strong and try to create a straight line through the heel, hips, spine and head. Look up. 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, lower your left arm down, untwisting your spine, facing your torso toward the floor. Gently move the right hand to the inside of your left foot. Ensure the spine is neutral and straight. Inhaling, raise torso back to an upright position. Exhaling, shift your weight to your front leg, and step back up into starting position. Inhale, exhale, and relax. Repeat on the other side.