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Learn all the basic yoga poses -- downward facing dog, lotus, plank, and so on -- so you can get toned and find a little inner calmness, too.
You Will Need
- Comfortable clothing suitable for stretching and moving
- A calm place where you won't be distracted or disturbed
- A yoga mat or folded blanket
Stand at the front of your mat with your spine erect and your weight evenly distributed between both feet.
Shift weight & bend knee
Shift your weight to your left leg, and bend your right knee so your right heel rises toward your butt.
Grasp right foot
Grasp the right foot with the right hand.
Raise left hand
While holding the right foot, raise the left hand forward and up toward the sky.
Slowly bend forward as you lift your right foot up and away from your torso. Try to keep your right arm straight, lifting your foot up so that your spine arches into a back bend as your ribcage opens.
Pull your right shin perpendicular to the mat, with the thigh parallel or higher.
Hold the pose for a few smooth, even breaths.
Release the pose by releasing the back bend first and then, standing upright, releasing the right foot to the ground.
Repeat the pose on the other side, grasping your left ankle with your left hand, and holding it for the same number of breaths as you did on the right.
Release the pose by releasing the back bend first, and then, standing upright, releasing the left foot to the ground. Shall we dance?