Benefits: Strengthens legs, ankles, knees; stretches chest, shoulders, hips, hamstrings, glutes
Helps: A scattered mind, poise, poor balance

  1. Stand with your feet together, arms at your sides in mountain pose (tadasana).
  2. Bend your left knee and using your hands, bring the outside of your left foot to the front of your right hip. Bring hands to prayer position.
  3. Keeping your spine straight (and your left foot in position on your hip), bend at your hips, folding your torso over your legs until your fingertips reach the floor.
  4. Then bend your right knee into a squat, lower your body toward the floor, and rise onto the ball of your right foot. Release your fingertips to the floor to help find your balance. Bring hands to prayer position. Hold for three to five breaths.
  5. Release your fingertips to the floor. Straighten your right leg, lifting your hips toward the ceiling, folding your torso over your right leg. Bring your hands to prayer position.
  6. Keeping your spine straight, lift your torso back up. Lower your right foot to the floor. Release your arms.
  7. Switch sides and repeat.