• From dandasana cross the left leg over the right so that the knees are stacked on top of each other, bring the feet in until the form a straight line parallel with the front of your mat. If this is too difficult you can hug the feet closer to the body.

• Make sure both sitting bones push into the mat, straighten the back and bring the crown up to the ceiling.

• Bring the left hand between the shoulder blades, the back of the hand makes contact with the back.

• Inhale: Raise the right hand and reach up to make length in the sidebody.

• Exhale: bend the right elbow and grab hold of your other hand. If you can't reach it, you can use a belt.

• The right elbow reaches straight up, the left elbow down.

• Keep the back straight.

• Shoulders away from ears.

• Gaze forward.

• Inhale: make length between the left and right elbow & the crown and the sitting bones.

- Or -

• Breathe towards the lower abdomen to make space in the hips and relax the pelvic floor muscles.

• Exhale: Release the hands, straighten the knees and return to dandasana and repeat on the other side.

• Dandasana | staff pose

• Baddha konasana | bound angle pose

• Supta baddha konasana | reclined bound angle pose

• Garudasana | eagle pose

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