Preparation

Sit in Vajrasana. Come into tabletop position – palms on the floor, wrists under shoulders, knees together, feet together flat on the floor. Inhale, exhale, and relax.

Getting into position

Inhale. Exhaling, bring your right foot in between the hands. Slide the rear knee back slightly. Lower the left elbow down (elbow under the shoulder, forearm and palm flat on the floor). Then, bend your rear leg from the knee, raising the foot up behind you. Inhaling, reach your right hand behind your back, twisting your torso upward, and grab the top of your rear foot near the ankle. Roll your upper shoulder backward, push your rear foot back a little (keeping balance); pull your foot farther in the direction of the inside of your foot. Open your chest and look up. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, twist farther. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Inhale. Exhaling, slowly release your right hand, allow your rear foot to come back down to the floor. Untwist the spine to a neutral position. Lower your right hand to the outside of your front foot. Inhale. Exhaling, bring your front leg back into tabletop position. Sit into Vajrasana. Inhale, exhale, and relax. Repeat on the other side.