Benefits: Strengthens ankles, knees, quads, hamstrings, abs; stretches upper back
Helps: A scattered mind, self-confidence, steadiness, poise, stiff shoulders, leg cramps

  1. Begin in mountain pose (tadasana).
  2. Raise your arms out to the sides at shoulder height, palms facing down. Cross your left elbow over your right elbow in front of your chest. Bend your elbows, bringing your palms to press together.
  3. Lift your right foot and bring your right thigh parallel to the floor. Cross it over your left thigh and hook your toes behind your left calf.
  4. Bend your left knee, lower your hips, and squat slightly. Hold for three to five breaths.
  5. To come out, straighten your legs, untwist your right one, and lower your right foot next to your left foot. Untwist your arms and lower them alongside your body in mountain pose (tadasana).
  6. Switch sides.