Sit with your legs stretched out in front of you. Bend your right leg up, with your foot resting flat on the floor near your perineum and your calf tight against your thigh. Keep your left leg outstretched and active. Take a deep breath. As you exhale, extend your spine and rotate your torso toward your right leg, so that your abdomen is close to your thigh. Place your right hand on the floor (or a block) behind you, several inches away from your buttocks; open your chest. Raise your left arm and bend your elbow, placing the outside of the elbow on the outside of your right knee. Your fingertips should point toward the ceiling. Turn your head to look over your left shoulder. Hold the pose, breathing normally, for 10 to 20 seconds. Release your head, arms, and legs, and sit with your legs outstretched before repeating on the other side.

EFFECTS: This pose brings flexibility to your spine; tones and strengthens your abdominals; and rejuvenates your liver, kid­neys, and spleen. Done gently, it opens your chest—improving respiration and circulation and helping alleviate depression and fatigue—and increases mobility in your shoulders and upper back.