Benefits Facilitates a deep core twist; opens hips, ankles, and knees
Instruction Sit in Dandasana (Staff Pose). Fold your right knee and rotate your femur externally as you pull the right heel up near your waist. Drop the right knee toward the floor. Reach behind your back with your right hand, twisting as needed to grab your right big toe; keep the clasp and return to center. If you cannot face forward while holding the toe, hold the foot with a strap. Inhale, reach up with the left arm, and straighten the spine, and then exhale and fold forward with a slight leftward twist, taking your left foot with your left hand. Hold for at least 15 breaths. Repeat on the other side.