• Stretches the upper back, shoulders, wrists, glutes, piriformis, knees and ankles.
  • Strengthens the feet, ankles, legs, hips and core.
  • Improves balance.
  • Trains coordination.
  • Enhances focus and concentration.

Skill Level

  • Advanced


  • Balance
  • Lower Body Strength

Yoga 15 Series


  • Stand with your feet hip-width apart, toes point straight ahead.
  • Bend your knees, cross your right leg over the left and wrap your right foot behind your left calf. Your left knee should point straight ahead. 
  • Stretch your arms out to the sides, cross your right arm over the left, bend your elbows, wrap your forearms and try to bring your palms together.
  • Lift your elbows to feel a stretch across your upper back, and drop your hips.
  • Relax any tension in your neck and shoulders.
  • Try to hold the pose for 5 deep breaths, in and out through your nose.
  • Carefully release the pose and switch sides. 


  • If you can't tuck your foot behind your calf, rest your toes on the mat for balance.  
  • If you can't wrap your arms around twice, you can touch the backs of your hands together.


  • Avoid this pose if you have an ankle, knee or wrist injury.