• Advanced
  • Stretches the upper back, shoulders, wrists, glutes, piriformis, IT band, TFL, knees and ankles.
  • Strengthens the feet, ankles, legs, adductors, hips and core.
  • Improves balance and coordination.
  • Enhances focus and concentration.
  • Stand with your feet hip-width apart, toes pointing straight ahead.
  • Bend your knees, cross your right leg over the left and wrap your right foot behind your left calf. Your left knee should point straight ahead.
  • Stretch your arms out to the sides, cross your right arm over the left, bend your elbows, wrap your forearms and try to bring your palms together.
  • Drop your hips and lift your elbows to feel a stretch across your upper back.
  • Relax any tension in your neck and shoulders.
  • Try to hold the pose still for 3-5 deep breaths, in and out through your nose.
  • Carefully release the pose and switch sides.
  • If you can’t tuck your foot behind your calf, rest your toes on the mat for balance.
  • If you can’t wrap your arms around twice, you can touch the backs of your hands together.
  • Avoid this pose if you have an ankle, knee, wrist or shoulder injury.