Benefits: Strengthens legs, improves balance, stretches the shoulders
Instructions:
1. From Utkatasana shift your weight onto the right leg.
2. Bring the left leg up and cross the left thigh over the right.
3. Hook the left foot around the right calf.
4. Bring the arms out in front.
5. Cross the right arm over the left and bring the palms to touch.
6. Lift the elbows while keeping the shoulders sliding down the back.
7. Hold 5-10 breaths.
8. Repeat on the other side.
Beginners: If you have trouble with the balance, rest your backside on a wall. If you can't hook the left foot around the right calf, put a block under the left foot instead.
Advanced: Start to come into a forward bend, bringing the elbows in front of the knees. Bring the thumbs to your third eye. (See photo)
