1. Begin by standing with your feet 3-4 feet apart and your knees unbent. Bend your knees slightly, and while balancing on your right foot, raise your left foot up and and cross your left thigh over your right. Point the toes of your left foot towards the floor, push the foot back, and then hook the top of the foot behind the right calf (if you are able). Maintain your balance on your right foot.
2. Stretch out your arms ahead of your body, parallel to the floor, and spread your shoulder-blades out wide. Cross your arms in front of your torso, so that your right arm is above the left, then bend your elbows, so that your arms become intertwined. Raise your forearms perpendicular to the floor, with your palms facing outwards.
3. Now press the palms of your hands together, raise your elbows, and stretch your fingers upwards.
4. Remain in this position for at least 30 seconds, or several breaths, increasing the duration as your ability increases. Return to your beginning position and then repeat on the other side.
This pose strengthens the the ankles, calfs and core muscles, and stretches the legs, hips, shoulders and back. Mastery of this pose improves posture and balance and helps to relieve stress and fatigue, as well as improving powers of concentration.
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