Entry-Level Bhujapidasana

1. Line up two card chairs front to back.

2. Straddling the foremost chair, move close to the chair directly behind it.  

3. Bring the right heel onto the seat of the hindmost chair, then the left heel. Rest the sides of the feet, in contact with each other, on the chair seat.  

4. Smoothly inhale and grasp the seat back of the foremost chair.

5. With exhalation pull the chest toward the chair back, arms horizontal.  

6. When this pose is no longer challenging, hold the back of the hindmost chair.  

7. To progress further yet, put both hands on the seat beside and behind the thighs, and lift the body upward.

8. Turn the chairs so that they face each other, pulling forward on the back of the opposite chair’s seat to flex the torso.  

9. When this is no longer a challenge, go to the intermediate pose.