Bring your arms parallel to the floor, bend them of 90 degrees with palms facing each other.
Bring your right arm over the left one.
Push your right hand towards right, and the left one towards left and bring your palms together. If you can’t do that, stay at the previous stage and bring the back of your hands together. Keep your elbows up, shoulders away from ears and chest open.
Slightly bend your right leg and bring your left leg over the right thigh.
Bring your left foot toes on the floor, at the side of your right foot. This is the first variation of the pose. You can stay here or if you feel stable enough you can try the following variation.
Hook your left foot behind your right calf for the complete variation. Keep your chest open, your spine straight and the bellybutton towards the spine.
If you want an extra challenge you can lower your bust over your thigh.
- If you are balancing on your right leg, then your left arm should go under the right one.
- Elbows pushing up
- Chest open
- Shoulders away from ears
- Bellybutton in
- Tailbone down
Benefits: this asana works on ankles strength and ease the tension in the shoulders. It works to prevent and ease thighs and calves cramps. It helps with stability and balance.