Later Intermediate Trikonasana

1. Stand with your buttocks touching a wall, feet 3 1⁄2 feet apart.

2. Turn the right foot out 90 degrees, parallel to the wall. Turn the left foot inward 30 degrees. Stretch the arms out horizontally. 

3. Briefly turn the palms upward, so that the flexor sides of the elbows, the cubital fossae, turn upward. Then rotate the palms downward. The cubital fossae remain facing up.

4. Take in a good breath, extending the fingertips of each hand as far from the torso as possible. Puff out the chest, draw in the abdomen and descend toward the right calf, keeping the right buttock and the right shoulder in contact with the wall. Retain the alignment of the arms, and keep the torso in the plane defined by the intersection of the two legs. 

5. After the right hand reaches as far as it can get without disturbing the alignment of the arms, shoulders and trunk, press it back against the ankle or calf to rotate the torso so that a line through the two arms would pass through the center of the earth, and the torso is still in the plane defined by the two legs. Bending the right elbow will add to the force that can be exerted, but is not the definitive pose. Inhale.

6. Keep the left foot in place, rotate the left knee outward and curl the left buttock back, so that the lower torso is also brought back, in line with the same plane.

7. Attempt to bring the left buttock and the left shoulder blade to the wall behind you, parallel to their right-sided counter- parts. Exhale.

The action of the arms and legs will bring the torso higher, away from the thickest part of the right thigh, widening the right groin and lengthening the left groin. Breathe calmly and evenly, filling the right and left lungs equally, for 1 minute. Then do the reverse on the left side.