o Standing up with feet close together, facing forward. Transfer the body weight to the right foot and lift the left heel upwards and reach with the left hand and take hold of the ankle and pull towards the left buttock and hold.
o On the next inhalation raise the right arm up with the palms facing forward or interlocking the thumb with the index finger. You may prefer to raise the arms first and then the leg.
o Hold the position for about 20 seconds focusing on a fix point and concentrate on the breathing for balance.
o On the exhalation lower the arm down and let go of the leg. Repeat the posture on the other side.
Marcia has been practising yoga for over 20 years and has specialised in the Hatha and Ashtanga schools of yoga, although has also enjoyed learning other branches such as Iyengar. As well as yoga she practices meditation, and plays a wide range of sports, including badminton, cricket, cycling, and walking.