Start by standing with the feet 3-4 feet apart
Turn the right foot 90 degrees to the right and the left foot 20 degrees to the right, so that the pelvis faces forward
Bend the right knee and lower your weight down, keep the shin straight underneath the knee and perpendicular to the floor
Lift the hands over the head with the palms together, you can look up at your thumbs to extend the neck
Pull the arms backwards lifting the rib cage and chest. Draw the shoulders back and down, releasing excess tension from the lower back
Turn the hips so that the head, chest and abdomen face the front thigh
Breathe deeply through out the posture, inhale your full inspiratory capacity to expand the chest as much as possible
Hold this posture for about 30 seconds and change sides
To come out straighten the front leg and bring the back leg forward
This posture works the muscles of the legs, back, chest and arms.
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.
hi,
just wanted to say this is a very reliable site and all the postures and the administration of them has been done carefully. I enjoy choosing my days practice from here. i have been practicing yoga for twenty years now and have used these exercises at different levels depending on my health but have never given up on yoga as the first thing to do after I start my day.
Best wishes
nadiya (Lahore,Pakistan)