Yoga Benefits

To hold this balance, your abdominal and back muscles must be tightened and activated.

Benefits

Improves the strength and flexibility of the abdominal and back muscles

Focus

Make tiny adjustments with your abdominal muscles to hold your balance; make slow and controlled movements when widening your legs.

1. Sit on the floor with your knees bent and feet flat on the floor. Clasp both big toes, and rest your elbows inside your knees.
2. Lean back so that your weight is evenly balanced on your sitting bones (at the base of the buttocks), then lift both feet of the Boor while maintaining your balance.
3. Inhaling and maintaining your balance, slowly straighten your right leg out to the side. Keep holding your toes! Exhaling, bend your right knee.
4. Inhaling, straighten your left leg out to the side; exhaling, bend it.
5. Straighten and bend 7 times on each side.
6. Sit in the original position with your knees bent, toes clasped, and feet off the Boor.
7. Inhaling, straighten both legs out in front of you.
8. When you are steady, widen your legs as far as possible. Tighten your abdominal muscles. Hold the pose for 3 Full Yoga Breaths.
9. Bring your legs together. Hold for 3 breaths with your legs together.
10. Bend your knees back to your chest.
11. Repeat the sequence 2 more times, first straighten and bend both legs 7 times, then pull them wide apart and balance for 3 breaths.
12. Bring your feet to the floor, release your toes, and relax.