This pose offers a variety of benefits. Using core muscles to balance, it helps to strengthen the abdominal, back, hip and shoulder muscles as well as developing and toning the arms and legs. Focus and concentration are improved.
1. Begin on all fours, hands under shoulders, fingers spread, middle fingers parallel and pointing forward; knees under hips about a fist distance apart.
2. Draw your belly toward your spine and lengthen the spine from tailbone to the crown of the head, nose is pointing toward the floor.
3. Inhaling, raise your right arm along side your ear.
4. Exhaling, raise and extend your left leg parallel to the floor.
5. Lift your torso upward creating space in the left shoulder and right hip areas. Extend through the fingertips of the extended hand and the heel (or toes) of the extended leg.
6. Hold the pose and breathe. Do not let your back sag. Gently draw the tailbone downward to lengthen the lumbar area.
7. Release gently.
8. Repeat on the opposite side.
