Start by sitting down with your legs straight in front of you, then bend your knees moving the lower legs to your left toward your back, so that the heels are next to the sitting bone.
Place your left hand on your right knee, breathe in and on the next exhalation turn your torso to your right, place the left hand on the floor behind you. Keep the spine elongated and the chest open, breathing normally. Hold this position for about 30 seconds and repeat it on the other side.
To come out return the torso back to the front with an exhalation, place the hands on the floor and bring the legs forward. This posture helps to stretch the back muscles and open the hips.
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.