This pose is fun and challenging at the same time. It loosens the hips and knees and improves balance and concentration.
- Stand with your feet together.
- Gaze at a fixed point in front of you and transfer your weight to your left leg.
- Cross your right leg over the left and bend your left knee. Wrap your foot around your calf.
- Raise your arms out to shoulder level. Bend your elbows.
- Cross your left elbow over the right, wrapping your forearms around each other to bring your palms together.
- Raise your arms to increase the stretch around your shoulders and upper back. Breathe evenly as you hold the pose for about 20 seconds.
- Lower your arms and bring them to your sides.
- Straighten your left knee and bring your right foot back to the floor.
- Repeat on the other side, bringing your left leg over the right and the right arm over the left.
Hints
- Faze at a fixed point throughout the pose to help you keep your balance.
- Drop your weight into your standing foot to help you feel grounded.
Easier Options
- If you have trouble balancing, practice the pose with your back against a wall.
- Practice each part of the pose separately, entwining just the arms or just the legs.
- If you can’t bring your palms together, just put the backs of your hands together.
- If your shoulders are tight, don’t raise your arms.
Benefits
- Tones and strengthens the ankles, knees, and calves
- Helps prevent and relieve cramps in the calf muscles
- Increases flexibility in the legs and shoulders
- Releases upper back tension
- Develops balance and coordination
