Kneel on the floor with your knees together, your feet pointing straight back, and your calves slightly wider than hip-width apart. Sit between your feet on the floor (or on a block or bolster if you feel any pressure on your knees). Put your left arm behind you and stretch the forearm up your back as far as you can, with the back of your hand against your back. Reach your right arm over your head, bend it at the elbow, and reach down your back toward your left hand. Grasp the fingers of both hands together (or lower a strap in your right hand if your hands won’t meet). Keep your right elbow pointing toward the ceiling and your head up. Roll your shoulders back and open your chest. Breathe normally and hold this pose for 30 seconds to 1 minute. Repeat the arm position on the other side.

EFFECTS: Sitting this way stretches the muscles of your lower body, particularly your calves, quadriceps, knees, and feet, bringing flexibility to those muscles and joints. It is a wonderful way to practice good posture and improve circulation to your pelvis. The positioning of your arms opens your chest and shoulder area, improving respiration and circula­tion and helping alleviate depression and fatigue. This pose is very beneficial to pregnant women and nursing mothers, as well as peri- and postmenopausal women who suffer from joint stiffness and arthritis.

*CAUTION:If you feel any strain in your knees, separate them slightly and sit on a bolster or block. If you are a beginner, don’t stay in this pose longer than 1 minute.