Vashisthasana II

Preparation

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

Getting into position

Step 1. Come into a plank position – elbows under shoulders, hands shoulder-distance apart, legs straight, heels pressed back, buttocks in line with legs and spine. Roll onto the outside edge of your right foot, placing the left foot on top of the right. Adjust your right hand (arm straight) directly under shoulder, rotate bicep inward. Position your right hip on top of the left, and bring your left hand to your left hip. Keep a straight line from your top ankle to the crown of your head.

Step 2. Place the left foot on the floor, bend and slide the right leg out in front of you. Press the sole (bottom) of the left foot into the floor, and lift your hips upward slightly to balance your whole body. Inhale. Exhaling, bend your right knee farther and hold the outside of the foot ( big toe or several toes if needed) with your left hand. Inhaling, straighten your right leg, and lift your right foot up, rotating your hips upward. Activate the glute muscles, and keep the left leg, spine, shoulders, arms, and neck all as much in line with each other as possible. Look up at your right foot or directly upward. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, stretch and straighten farther. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Inhale. Exhaling, lower your right foot, release your left hand, lower your left hand to the floor, balancing your weight equally on both arms. Come back into a plank position, then back into tabletop position. Inhale, exhale, and relax. Repeat on the other side.