1 - Start in Dandasana, Staff pose.
2 - Bend right knee and bring left foot to the outside of right hip, weaving it underneath right knee.
3 - Then bring right foot to outside of left hip, so that your right knee is stacked on top of left knee. Try to have heels at an equal distance from hips and sit bones grounded evenly into floor.
4 - Inhale and stretch arms out to sides, fingertips stretching out in opposite directions palms of hand facing forward. Internally rotate left shoulder by rotating left hand forward so palm faces to wall behind you and thumb points down.
5 - Exhale and sweep that same arm behind back, walking hand up between shoulder blades, palm facing outwards.
6 - Inhale and stretch right arm up, fingertips pointing towards ceiling and palm of hand still facing forwards.
7 - Exhale bend elbow and reach down for right hand, hooking fingers. If fingertips don't meet just point them towards each other or take hold of clothes or a belt or scarf.
8 - Firm shoulder blades against back ribs and lift and open chest.
9 - Stay in pose for a few breaths.
10 - To come out release arms, uncross legs and repeat on other side. Remember to switch legs as well as arms. Whichever leg is on top, the same side arm is lower.