• Intermediate
  • Stretches the ankles, calves, hamstrings, groin, hips, obliques, chest, shoulders and neck.
  • Strengthens the feet, ankles and legs.
  • Increases spinal mobility.
  • Stand with your feet about a metre apart. Turn your left foot in 30 degrees and your right foot out 90 degrees.
  • Contract your quads and lift both arms up to shoulder height.
  • Inhale, reach forward with your right fingertips. Exhale, windmill your arms and take hold of your right shin, ankle, bring your fingertips to the mat or rest them on a block.
  • Check that your feet, knees and hips are stacked vertically on top of each other. Keep your quads engaged.
  • Reach your top hand up and look straight ahead or up to your fingertips.
  • Stay in the pose for 5 deep breaths, in and out through your nose.
  • Take a deep breath in. Exhale, press firmly into both feet, come back up to standing and switch to the other side.
  • Avoid this pose if you have a foot, hip, lower back or neck injury.