Vasisthasana

1. Begin with both hands and both feet on a flat surface, fingers pointing away from the feet.

2. Rotate to the right side, bringing the left hand onto the left hip, and balancing weight on the hand of the straight right arm, and the little toe side of the right foot.

3. Straighten the entire body, from the right and left heel bones to the cranium, the left leg and arm close to the body.  

4. Breathe slowly and symmetrically for 10-20 seconds, then raise the left arm and leg until they are vertical and parallel.

5. After another slow breath, bend the left knee and grasp its great toe with the first three fingers of the left hand.

6. Straighten the arm and leg again.  

7. Breathe calmly for 20 seconds.

8. Then release the grasp, lower the left leg and arm to contact the right leg and torso again, go back to all fours and swing the right side up, balancing on the extended left arm’s hand and the left foot, to perform the mirror image of the same pose.