Start by sitting in the staff posture, with the legs straight in front of you and the spine elongated.
Bend the right knee and bring the right foot toward the left thigh, with only the toes on the floor. Keep the right shin perpendicular to the left leg.
Breathe in and on the next exhalation bend from the hips, stretching the torso and arms toward the left leg. Place your hands on the left foot, shin or knee. Keep the left toes upright. Hold this posture for about 30 second or as long as it feels comfortable.
To come out, inhale and lift the torso to an upright position, release the right foot and straighten the right leg. Repeat it on the other side.
This pose applies some pressure on the toes and knees, do not hold this position if it causes discomfort.
This posture helps to stretch the back and leg muscles.
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.