Standing up, shift your weight slightly onto the left foot. Reach down with your right hand and clasp your right ankle. Draw your right foot up and place the soul against the inner left thigh. Lengthen your tailbone toward the floor. Firmly press the right foot soul against the inner thigh and resist with the outer left leg. Press your hands together in prayer or raise your arms straight up.

Stay for 30 seconds to one minute, returned to standing. Standing up, shift your weight slightly onto the left foot. Reach down with your right hand and clasp your right ankle. Draw your right foot up and place the soul against the inner left thigh. Lengthen your tailbone toward the floor. Firmly press the right foot sole against the inner thigh and resist with the outer left leg.

Press your hands together in prayer or raise your arms straight up. Stay for 30 seconds to one minute. Return to standing. Standing up, bend your knees slightly and cross your right thigh over the left. Points your right toes toward the floor. balance on the left foot.

Stretch your arms straight forward parallel to the floor. Cross the arms in front of your torso so that the left arm is above the right. Then bend your elbows. Raise the forearms perpendicular to the floor. If you feel balanced, slowly lower your upper body towards the floor. Stay for 15 to 30 seconds then unwind legs and arms and returned to standing.

Standing up, bend your knees slightly and cross your left thigh over the right. Point your left toes toward the floor balance on the right foot. Stretch your arms straight forward parallel to the floor. Cross the arms in front of your torso so that the right arm is above the left. Then bend your elbows. Raise the forearms perpendicular to the floor.

If you feel balanced, slowly lower your upper body towards the ground. Stay for 15 to 30 seconds. Then unwind the legs and arms and return to standing. Standing up. Inhale shift your weight onto your left foot and lift your left heel toward your right buttock as you bend the knee. Begin to lift your right foot up away from the floor and back away from your torso.

Extend the right thigh behind you and parallel to the floor. Stretch your left arm forward in front of your torso parallel to the floor. Stay in this pose for 20 to 30 seconds, then return to standing. Standing up, inhale, shift your weight onto your right foot and lift your left heel toward your left buttock as you bend the knee. Begin to lift your left foot up away from the floor and back away from your torso. Extend the left thigh behind you and parallel to the floor.

Stretch your right arm forward in front of your torso parallel to the floor. Stay in this pose for 20 to 30 seconds, then return to standing