Entry-Level Utthita Parsvakonasana

1. Sit crosswise on a card chair with the right buttock and thigh.

2. Bend the right knee to 90 degrees, so the shin is vertical and the thigh horizontal.

3. Extend the left leg out behind you.

4. Straighten the knee as much as possible and invert the left foot to sustain the little toe on the floor. Use your hands for balance.

5. Incline your torso forward to the right, and lean on your right thigh with your right forearm. Raise your left arm over your head behind your ear, making as straight a line as possible from the back of the left hand to the outside of the left foot. Press the right elbow into the inside of the right thigh. Press the thigh forward against the elbow. This will help to revolve the right chest forward and raise the left shoulder.

6. Breathe smoothly and symmetrically for 10-20 seconds.

7. Then reverse the sequence, sit on the chair with the left buttock and thigh, and repeat the pose.