Start by sitting with the legs straight out in front of you, bend the knees, place the feet on the floor and move the left leg under the right thigh, so that the top of the left foot is on the floor next to the sitting bone.
Cross the right leg over the left, placing the right foot next to the sitting bone. Position the knees one on top of the other in front of you. Spread the weight evenly across the sitting bones.
Inhale and lift the right arm up, bend the right elbow, placing the hand on your middle back. Exhale and turn the left arm toward your lower back, bend the left elbow and move the left hand upward to grasp your right hand. Open and expand the shoulders downwards, keep the spine long and shoulders relaxed. If you can’t grasp the hands together use a belt to hold the arms in position.
Hold this posture for 30 seconds. To come out release the arms down. Extend the left leg out, place the hands on the floor and release the right leg out. Repeat this posture on the other side, reversing the sides of the arms and legs.
Hatha Yoga Postures: Sanskrit – English
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.