1 - Begin in Dandasana, Seated Staff pose.
2 - Spread out legs as wide as you can.
3 - Bend knees and with this put arms under bent knees.
4 - Extend the arms straight out to sides.
5 - Slowly toe-heel feet forward, gradually working legs toward straight as you wiggle hands wider, working toward straight arms. When you feel you can’t go any further, simply stop and breath.
6 - Slowly and gently straighten your legs and use them to pull shoulders towards floor - or as far as feels comfortable.
6 - Hug inner thighs tightly around shoulders and engage entire length of the leg.
7 - Lift feet off ground with this action, point-flexing the feet and spreading the toes.
8 - Firm all 5 fingers evenly into the floor and extend the sternum forward. Soften the eyes and take 5 breaths.
9 - Set the feet down, bend the knees and slowly draw the arms back in to release.