Critical Elements

Steps:

1. Stand in Tadasana (Mountain Pose). Bend forwards and walk your legs back as if you were assuming Adho Mukha Svanasana (Downward Facing Dog).

2. Turn your body sideways by rolling the left hip up until the pelvis is perpendicular to the floor. Position your left leg so that it lies on top of your right leg and bring up your left arm so that your left palm rests on your left hip.

3. Your right arm should be at an angle with the palm slightly forward from the shoulder. The weight is supported by the outer right side of the foot and by the right arm. The spine should be aligned so that your body forms a straight line from the top of your head through your feet. (In my variation, the arms should be aligned as well.)


4. As you roll to your right side, the shoulder blades stay close to the body. Your spine is actively extended and firm. Avoid sagging in the hip area and keep the body in an active line.

5. As you revolve your left sides upwards toward the ceiling maintain a complete extension of from the top of your head, through your torso, and your legs. Remember that your hand and foot (or hand, foot and knee depending on which version you are doing) are in a line on the floor. Keeping your abdominal muscles active helps you to get the balance in this pose. Falling is a normal occurrence when you are learning and remember to laugh at yourself if this happens. Yoga is also about experiencing joy.

Advanced Version:

Grasp the toe of the outside top foot (your left in this case) and lift it up with your top (left) hand. Fully extend your raised leg and arm as you keep alignment of your body paying special attention to your head and neck. Eventually you should bring your straight left leg up so that your left arm forms a straight line with the right arm. The perpendicular line extends from the wrist of the right through the toes of the raised left leg. Rotate the head to the left and look up at the foot and hand in the air.

(If you do not yet have adequate extension in your leg to grasp the toe then you can practice this pose by looping a strap over the arch of the left foot and holding onto it with the left hand. Hold the strap as close to the foot as possible without sacrificing your spinal alignment.)

Getting out of Asana:

After a few breaths, exhale and let go of the top arm (and foot if you did it the hard way.) Revolve by returning both legs and hands to the floor. Repeat the pose on your left side.

You may want to rest in Balasana, Child’s Pose, on your knees between sides.