Benefits: Strengthens legs; stretches upper back; keeps spine flexible
Helps: Endurance, adaptation to change, digestion, constipation, spinal health

  1. Begin standing in warrior II pose (virabhadrasana II) with your right knee bent first.
  2. Lower your right hand down to the floor inside of your right foot and reach your left arm up overhead.
  3. Then rotate your left arm by pulling your shoulder blade down onto your back and reaching your arm forward over your right ear. Extend your body in one long line from the outside of your left foot through the fingertips of your left 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. Turn your gaze up. Hold extended side angle pose (utthita parsvakonasana) for two breaths.
  5. Place your right fingertips on the floor outside your right foot, lower your left hand to the floor, and turn your hips to the right into a lunge. Lower your left knee to the floor.
  6. Inhale and bring your hands to your hips. Then exhale and twist your torso to bring your left elbow to the outside of your right knee, left palm facing the ceiling. Bring your right palm to meet your left palm in prayer position at the centre of your chest with your right elbow pointing up, left elbow pointing down. Hold for two breaths.
  7. Deepen your twist by straightening your left arm and lowering your left palm to the outside of your right foot. Then extend your right arm up toward the ceiling. Lift your left knee off the floor. Hold for two breaths.
  8. Lower your right arm behind your back to rest the back of your right hand on your left glute. Then wrap your left hand under your right thigh and clasp your hands behind you. Hold for two breaths.
  9. Extend your left arm down, bringing your left palm to the floor outside your right foot. Extend your right arm up and then overhead so your upper right arm is directly over your right ear. Hold for two breaths.
  10. To come out of the pose, lower your right hand to the floor outside your right foot. Move your left hand over to the left side of the mat and come back into a lunge.
  11. Step your right foot back into plank pose. Then lift your hips back into downward-facing dog pose (adho mukha svanasana). Hold for five breaths.