Sit on the floor with your torso upright and your legs wide. Bend your left knee and snug the heel into your left growing. Exhale, lean to the right and lay your right forearm on the floor inside your right leg palm facing up. lengthen the right side of your torso along the inside of the right thigh. Twist your torso toward the ceiling. Inhale your left arm behind your left ear.

Turn your head to look at the ceiling. Hold for a minute, returned to the starting position. sit on the floor with your torso upright and your legs wide. bend your right knee and snug the heel into your right growing. Exhale. lean to the left and lay your left forearm on the floor inside your left leg palm facing up.

Lengthen the left side of your torso along the inside of the left thigh. Twist your torso toward the ceiling. Inhale your right arm behind your right ear. Turn your head to look at the ceiling. Hold for a minute, return to the starting position. To begin, come on to your back with your knees bent and your thighs parallel and hip distance apart.

Next, cross your left ankle over your right thigh. Flex your front foot. Pull your right knee in toward your chest. thread your left arm through the triangle between your legs and clasp your hands around the back of your right leg. As you draw your right leg in toward you simultaneously press your left knee away from you return to the starting position. To begin, come on to your back with your knees bent and your thighs parallel and hip distance apart.

Next, cross your right ankle over your left thigh. Flex your front foot. Pull your left knee in towards your chest. thread your right arm through the triangle between your legs and clasp your hands around the back of your left leg. As you draw your left leg and toward you simultaneously, press your right knee away from you. return to the starting position.

Lie on the floor and bend your knees. Place your heels as close to the sitting bones as possible. Press your inner feet and arms actively in to the floor, push your tailbone upward toward the ceiling and lift the buttocks off the floor. Keep your thighs and inner feet parallel. clasp your hands below your pelvis and extend through the arms to help you stay on the tops of your shoulders. Stay in the pose anywhere from 30 seconds to one minute.

Release, rolling the spine slowly down onto the floor. Lie on your back. Bend your knees into your belly and grip the outsides of your feet with your hands. Open your knees slightly wider than your torso. Then bring them up toward your armpits. Position each ankle directly over the knee so your shins are perpendicular to the floor.

Gently push your feet up into your hands as you pull your hands down to create a resistance Release your tailbone toward the floor. Hold the pose steadily for 30 seconds to one minute. Then release the feet back to the floor.