• From dandasana with a straight back, push the sitting bones into the mat in order to be able to reach up with the crown.

• Pull the left knee towards the chest and place the left foot next to your straight thigh, keeping a hand width between your foot and leg.

• Inhale: Raise the right hand to make length in the right side.

• Exhale: Keep the back long and straight and rotate your upper body towards your bent leg.

• Bring your right arm around your bent knee.

• Place the left hand behind the sitting bones on the mat and push into the mat for extra length.

• Gaze over the left shoulder.

- Or -

• Place the right elbow on the outside of the bent knee with the hand straight up.

• Place the left hand behind the sitting bones on the mat and push into the mat for extra length.

• Gaze over the left shoulder.

- Or -

• Bring the right upper arm against the outside of the left knee with the thumb facing towards the mat.

• Bend the arm around the bent leg.

• Move the left hand behind your back to the right hand and try to bind.

• Gaze over the left shoulder.

• Inhale: make length between the heel of the straight leg and the sitting bones & between the sitting bones and the crown.

• Exhale: deepen the twist.

• Inhale: release the hands and turn back towards the front of the mat.

• Exhale: straighten your bent leg and come back into dandasana.

• Repeat on the other side.

PREPARATORY POSES

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