Benefits: Strengthens arms, abs, back; stretches hamstrings, calves
Helps: Stiffness in hips, constipation, balance, grace



1. Begin by sitting in staff pose (dandasana) with your legs extended out in front of you. Next, keep your spine straight, as you reach forward to grab hold of your toes, coming into seated forward bend (paschimottanasana). Bend your knees here if you need to in order to keep your lower back from rounding.

2. Exhale and with your right hand, draw your right foot in close to your torso, bending your knee. Keep your left arm and leg where they are—straight or slightly bent, resting on the floor. Take another breath here. This may be the full pose for you.

3. If you're comfortable here, as you exhale, try to bring your right heel closer to your right ear. Take a breath. On your next exhale, extend your lifted leg out as straight as possible. (It's normal to lose your balance here at first.) Take another breath and on your exhale draw your straight lifted right leg back toward your right ear.

4. To come out of the pose, slowly release your right foot and extend your leg back on the floor next to your left.

5. Switch sides.