Benefits: Strengthens ankles, legs, core, upper arms; stretches legs, hips, chest, shoulders
Helps: Endurance, breathing, focus, sciatica, digestion and elimination

1. Begin standing in warrior II pose (virabhadrasana II) with your left knee bent first.

2. Lower your left hand down to the floor inside of your left foot and reach your right arm up.

3. Then rotate your right arm by pulling your shoulder blade down onto your back before reaching your arm forward alongside your right ear. Extend your body in one long line from the outside of your right foot through the fingertips of your right hand.

4. Open your chest by turning your torso up toward the ceiling from the bottom of your waist, moving your ribs away from the top of your hip.

5. Turn your gaze up. With each inhale lengthen your right side more and with each exhale rotate your torso further. If you feel like you’re collapsing rather than lengthening, try placing a block under your bottom fingertips, directly under your shoulder. Hold for three to five breaths.