1. From Standing Pose walk the feet out 3 1/2 to 4 ft apart. Stretch the arms to the sides and at shoulder level with the palms facing down.
2. Keep the feet in line, pointing forward. Extend the soles of the feet and lift the arches. Straighten the knees and stretch the shins.
3. Raise the hips, extend the trunk up, and open the chest.
4. Keep the head straight.
5. Elongate the arms from the sternum to the thumbs and from the spine to the little fingers. Lock the elbows. Open the palms, stretch the fingers while keeping them together.
1. Exhale and bend sideways toward the right leg.
2. Reach down as far as possible and either rest your palm on the floor or rest your hand on your leg.
3. Stretch the left arm up, palm facing forward.
4. In going down, move the hips to the left.
1. Turn the left foot 15 degrees in and turn the right leg in its socket 90 degrees so that the heel of the right foot is aligned with the arch of the left foot.
2. Stretch the legs up, pressing down the outer edge of the left foot and the right inner heel and big toe.
3. Lift the ankles.
4. Draw the thigh muscles up.
5. Keep the arms extended.
6. Breathe.
1. Revolve the trunk and extend it toward the head.
2. Take the head slightly back, turn it, and look up.
3. Stay in this pose for 20 or 30 seconds.
4. Inhale to come up.
5. Switch sides.