- This is not an easy pose! Highly recommend doing Parsvotanasana (Pyramid Pose) before this one.
- Place a block underneath the fingers to facilitate more space in the torso.
- If you're very flexible, come up to your fingertips, Work on building strength - standing postures are great for this. Do not collapse onto the floor.
- Lift through the chest, not from the arms. Let your right shoulder head lift up.
- From Pyramid Pose (Parsvottanasana), step the right leg forward. Bring the left hand on either side of your front foot.
- Inhale, turn the chest, reach the right arm up.
- Lift the left hip up slightly so the hips are parallel to the floor.
- Press the inner edge of the right foot own, move the right hip back. To create this action, hold the right hip with the right hand, thumb across the crease of the hip, fingers on outer hip. Pull and extend the right hip back.
- Turn the abdomen up and rotate the right shoulders over the left shoulder. Point the biceps toward the top of the mat.
- Look up. Hold and breathe.
- Stay and breath.
- To come out. Inhale, right arm reaches back - press the legs down to come up. Exhale, torso turns to the left.
- Front body turns to the left foot. Repeat on the second side.
- When you feel steady here, lean your heart and chest back. Extend the spine away from the hips. In twist, we work with resistance. Pelvis and abdomen stay firmed, turn the mid and upper back away from the hips.