Take the Basic
Stance for Standing Poses to the right:
Keeping your left
leg straight, exhale as you bend your right leg to a 90° angle. Extend your
upper body to the right and place your right hand on the floor or on a block
outside the ankle. Keep your
left hand on your left hip.
Your right knee
should be directly over the ankle so that your shin is vertical, and your
thigh should be parallel to the floor.
With an
inhalation, draw your left shoulder back, opening your heart.
Stretch your left
arm straight up toward the ceiling. Keep your shoulder back so that
your chest remains open and your shoulderblade firms into your back. Rotate
the arm externally, so your palm turns to face in the direction of your
head. Extend your arm overhead, bringing it in line with your upper body.
Keeping your right knee directly above your heel, revolve your torso, so
that your heart turns up toward the ceiling.
Bow your head
gently toward your heart and take the top of your throat (hyoid bone) back
slightly to release and lengthen the back of your neck. Keep the back of
your neck long and maintain the external rotation of your arm as you turn
your head to look up toward the ceiling. Place your head to the inside of
your left arm, so that your arm is in line with your ear.
