Stand erect with the feet more than shoulder width apart. Turn the right foot to the right side.
Stretch the arms sideways and raise them to shoulder level so that they are in one straight line.
Bend to the right, taking care not to bring the body forward. Simultaneously bend the right knee slightly.
Place the right hand on the right foot, keeping the two arms in line with each other. Turn the left palm forward. Look up at the left hand in the final position.
Return to the upright position with the arms in a straight line.
Repeat on the other side, bending the left knee slightly.
This completes one round.
Practise 5 to 10 rounds.
Breathing
Inhale while raising the arms. Exhale while bending.
Hold the breath for a few seconds in the final position.
Inhale while raising the body to the vertical position.
Awareness
On the stretch along the side of the trunk, legs and arms, on keeping the balance, and on coordinating the movement with the breath.
Notes
it is important not to bend forward, otherwise the benefits of the sideways stretch to the trunk will be lost. To avoid bending forward, pay particular attention to the position of the hips when bending to the side. For example, when bending to the right side, ensure that the left hip stays back and does not move forward.
Increasing the distance between the feet gives a more powerful stretch to the rarely used inner thigh muscles and the top of the thighs.