Standing, roll back and forth on balls of feet. Spread the toes, rooting the feet evenly into the ground. Bend the knees and sit low, so hips and thighs are level to ground. Reach the finger tips down by the sides of feet. Now raise the arms and lift the chest and sternum up towards the sky. Sink the hips lower and draw the shoulder blades down – stretching the spine. Lean back into the heels and bring the hips lower. Place the palms together and bend the elbows to bring the hands in prayer at heart center. Relax the belly, and twist at the navel, turning the torso to the right. Place the left elbow to the outside of the right knee. Press the palms together and roll the right shoulder back. Turn head and eye gaze to look over right shoulder.

• Strengthens ankles, thighs and glutes and hip flexors
• Tones and strengthens back
• Stretches hips and spine
• Increase flexibility of shoulders
• Massages internal organs
• Improves balance and coordination
• Opens chest and improves respiration

• Hips in the air – bring hips down, chest up
• Twisting hips – keep  his square by pressing knees together
• Loss of balance – practice with back to wall or sitting on chair
• Sore knees – bring more weight back into the heels

• Neck injuries
• Back injuries
• Low blood pressure or dizziness
• Pregnancy

• Stand with feet hips width apart
• Stand with feet hips width apart and squeeze block between knees to strengthen legs
• Twist at shoulders only
• Practice sitting in a chair (chair yoga style)

• Practice pose on tip toes (difficult pose)
• Open arms (one arm along outside of leg, the other extend upward)
• Practice with one foot off the ground (opposite side to which you are twisting)

• Chair pose (Utkatasana)
• Forward bend (Utthanasana)
• Warrior I (Virabhadrasana)