Sit in Dandasana with hands pressed to the fl oor. Lift your
buttocks, bend your right knee, and sit on your right foot.
Lean back, lift your right knee, bend your left knee, and
tuck your left calf under your right shin with your feet as
close together as possible and your toes pointed back.
Lean forward and lift the side of your waist toward the
ceiling. Press your palms down, stretch your arms, and lift
your legs up from the fl oor toward your chest. Engage
your core by lifting your navel to your spine. Hold as long
as you can and repeat a few times.
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buttocks, bend your right knee, and sit on your right foot.
Lean back, lift your right knee, bend your left knee, and
tuck your left calf under your right shin with your feet as
close together as possible and your toes pointed back.
Lean forward and lift the side of your waist toward the
ceiling. Press your palms down, stretch your arms, and lift
your legs up from the fl oor toward your chest. Engage
your core by lifting your navel to your spine. Hold as long
as you can and repeat a few times.
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