This is a really nice posture, although it can take a little while to get the balance right.
- Begin in Samasthiti (Equal Standing Posture)
- Inhale and raise the arms up to shoulder level, with the elbows bent and the finger tips pointing up.
- Exhale, cross left arm over the right so that the elbows rest on top of each other and intertwine your hands (as in picture. If you cannot being the palms to touch, keep the right hands on the left wrist or forearm.
- Inhale, slightly bend the knees and shift your body weight to the left leg, crossing right leg over the top wrap round until you and hook the right ankle around the left calf. (if it is too difficult to wrap round, you can stay with the right leg crossed over and the big toe touching the floor.)
- Lengthen through the spine and neck to keep the back as straight as possible, and take long deep breaths.
- Remain in this pose for 30 to 60 seconds then exhale unwind and come back to Samasthiti (Equal Standing Posture).
- Inhale and repeat on the other side
- Improves balance and concentration
- Stretches the shoulder, upper back, and thighs
- Strengthens the thighs, knees, and ankles
Anyone with knee injuries should either avoid the posture or try instead of wrapping the raised-leg foot behind the standing-leg calf, cross the legs but, instead of hooking the raised foot and calf, press the big toe of the raised-leg foot against the floor to help maintain your balance, and take pressure off the knee (mentioned in the instructions).