Begin in Next, bring your right knee on to the mat, and turn your foot to the left. Cross the left knee, directly behind the right, turning that foot to the right. Carefully sit between your feet, not on top of them. You will feel the hips start opening up. If this position is too intense, you can place a folded blanket or block under your seat, so you don't sit quite so deeply. Always breathe slowly and deeply using ujjayi (slow, deep) breath to relax into the asana (pose). If you experience limitation in the knees or hips, try extending the bottom leg straight out in front. This will reduce the strain and pressure.

Holding a strap in the left hand, bring the left elbow behind the head. Bring the right hand behind your back from below, grasping the strap. Walk your right hand up toward your other hand, getting both as close as possible, without forcing. Breathe.

Be sure to even out the hips and shoulders. Draw energy up the spine, pulling the abdominals in, opening up the chest. Keeping this alignment, lift your torso up and out, moving forward to extend your chin out and over the top knee. Work to keep the spine long, shoulders level, elbows up and hips square. Breathe slowly and deeply as you hold the posture for at least one minute or longer.

To rise, lift your face first and then continue sitting upright. As you do this, slowly release your arms and place your hands on the mat in front of you. Finally, step into Down Dog again. Alternate

Practicing this pose regularly will condition the shoulders and hips as well as the nearby muscles of the torso and legs. In time, flexibility will improve as you release the tension and stress of daily living. This will also condition your body so that other asanas and vinyasas come easier.

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