1 - Begin in Dandasana (Staff pose) and ground down into your sitting bones. Keep right leg extended in front.
2 - Bend left knee and press sole of foot into right thigh, allowing knee to fold out toward floor.
3 - As you inhale, lift through torso to lengthen spine and draw left hand overhead.
4 - Exhale and engage front thigh. Begin to side bend at hip, drawing right ribs toward right thigh and reaching for toes.
5 - Inhale as lengthen spine once again, reaching through crown of head.
6 - Exhale and dissolve further forward. Spiral rib cage backwards to stack shoulders on top of each other.
7 - Hold this pose for 5-10 deep breaths.
8 - To exit, inhale and elongate spine while returning to an upright seated position. Exhale and release legs back to the mid-line and shake them out.