Benefits: Strengthen shoulders, arms, core; stretches upper back, shoulders, chest
Helps: Anxiety, self-confidence, fear, change of perspective, bad habits

  1. Begin by kneeling with your glutes resting on your heels. Place forearms on the floor, shoulder-width apart, elbows directly under your shoulders. Press your palms, forearms, and elbows firmly into floor.
  2. Tuck your toes under and straighten your legs into dolphin pose.
  3. Step your left foot in 10 to 15 centimetres and lift it up toward the ceiling. Lift your right leg up to meet your left. Point your toes and squeeze your legs together. Hold for two or more breaths.
  4. To come out of the pose, lower your left leg, lower your right leg, and return to kneeling.

Beginner hint: Practice this pose against a wall with your fingers about 15 centimetres away from it. When you are ready to raise your legs, use a donkey kick – on an inhale kick your right leg up and overhead until it gently rests on the wall, followed by your left leg. Once you’re there, take one heel and then the other off the wall to practice balancing.

Advanced hint: Use your core to lift your legs, by drawing them together, hugging your knees and ankles, and raising them to 90 degrees first, then to 180, as shown.