- Step 1: Stand at mat Stand at the front of your mat with your feet hip-width apart and your weight evenly distributed between them, your spine erect, and your arms at your sides.
- Step 2: Straddle position Move your feet out into a straddle position, about three to four feet apart, while reaching your arms out to the sides parallel to the ground.
- Step 3: Turn feet Turn your left foot slightly inward, and your right foot out to the right.
- Step 4: Shift weight Shift your weight onto your right foot, lifting your left foot straight out and up to the left while balancing on your right leg.
- Step 5: Lower right arm Slowly lower your right hand toward the floor or the block so that you're balancing on your right foot and hand, keeping your left arm extended so it's reaching straight up.
- Step 6: Align body Lift your left hip over your right hip, so your hips and chest face forward. Your left hand should be aligned over your left shoulder, which should be aligned over your right shoulder.
- TIP: If you have trouble keeping your hips and shoulders aligned and your back straight, try practicing this pose with your back against a wall.
- Step 7: Look up If you are stable, look up toward your hand in the air. If you aren't, look to the side or floor instead.
- TIP: Imagine there is one straight line passing from your left foot, through your hip, to the crown of your head. You can also think of this as the Balancing Star Pose since, like a star, you are channeling energy out in all directions.
- Step 8: Hold pose Hold the pose for several smooth, even breaths.
- Step 9: Release pose To release the pose, lift your right hand off the floor and your torso straight up, and lower your left foot back to the ground.
- Step 10: Repeat pose Repeat the steps on your left side, holding the pose for as many breaths as you did on the right side.
- Step 11: Release pose Release the pose by lifting your right hand off the floor and your torso straight up, lowering your left foot back to the ground. You've got a certain a glow about you.
- FACT: Hatha, the type of yoga most Westerners are familiar with, means "sun" (ha) and "moon" (tha), symbolizing the balance of masculine and feminine, strength and flexibility, effort and surrender.
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
- A foam or wooden yoga block