Utthita Tikonasana

From Tadasana, step one leg back as with Warrior, turning the back foot to 45 degrees. Turn the torso toward the back foot and on an in-breath bring the arms up to the sides, parallel to the floor. On the out-breath, move your hips in the direction of the foot that you stepped back with and then bend sideways in the opposite direction, till your hand can rest on the knee or shin of that leg, while the other arm is vertically above it. On the next in-breath, allow the upper shoulder and hip to roll open a little, while maintaining a solid stance. On the out-breath release any tight spots that are holding on. Return to the horizontal position with arms out to the sides on an in-breath, then repeat on the other side. Repeat both sides once more each.

 

This posture, another classic, opens the hips and torso allowing for a free-flow of energy to the spine and all the internal organs, while establishing physical and mental balance and enabling us to surrender our limitations.

 

Come onto all fours and practise 4 rounds of cat posture.