Stand in Mountain Pose (Tadasana). Put your palms together behind your back with your fingertips toward the floor. Rotate your wrists so your fingertips point toward the ceiling and your hands are in prayer position. Move your joined hands up to just between your shoulder blades, or as far as you can. (If this is too difficult, simply fold your arms behind your back, fingertips touching your elbows, if possible.) Roll your shoulders back and press your palms together to open your chest and broaden your shoulders. Raise your sternum. Step your feet about 3 to 3 1/2 feet apart, so your weight is distributed equally between your legs. Turn your left foot 90 degrees and your right foot about 75 degrees to the left. Turn your torso to face the left, arching your back slightly and looking up toward the ceiling (if that is comfortable). Stay in this position for a full breath or two (A).

As you exhale, lift your head up, extend your spine, and bend forward so your head rests below your left knee (B). Keep both legs straight throughout the pose. Remain like this for 15 to 20 seconds, breathing normally. (If you have trouble balanc­ing, put your hands on the floor or rest them on your leg below the knee.) Lift your head and torso as you inhale and return to a standing position. Look up and arch your back slightly before releasing your arms. Now turn your right foot 90 degrees and your left foot about 75 degrees to the right, and repeat the pose on the other side before returning to Mountain Pose.

EFFECTS: This pose is especially good for stiffness in your neck, shoulders, elbows, and wrists and for helping ease the pain of arthritis, scoliosis, and kyphosis. It also tones your abdomen, calms your mind, and helps relieve anxiety and nervous tension.