A powerful standing balance pose where the limbs are wrapped around each other, requiring focus, coordination, and opening of the upper back.
Improves balance and concentration, opens upper back and shoulders, stretches hips and IT bands, strengthens standing leg
Stand in mountain pose. Bend knees slightly. Lift right foot and cross right thigh over left. Try to hook right foot behind left calf. Cross left arm over right at elbow, then wrap forearms, pressing palms together. Lift elbows to shoulder height. Hold and switch sides.
If wrapping is difficult, use a strap between hands. Focus your gaze on a fixed point. Sit deeper into the pose for a more intense hip stretch.
Hold 5-10 breaths each side
Knee injuries, ankle sprains, vertigo