1. Start Position:
- Stand up straight with your feet together and arms relaxed by your sides.
- Engage your core and keep your shoulders back and down.
2. Shift Your Weight:
- Slowly shift your weight onto your right foot.
- Ensure your right foot is firmly planted on the ground.
3. Position Your Left Leg:
- Bend your left knee and lift your left foot off the ground.
- Bring the sole of your left foot to the inner thigh or calf of your right leg (avoid the knee).
- Find a spot to focus on in front of you to help maintain balance.
4. Hands in Prayer Position:
- Bring your palms together in front of your chest at your heart center.
- Keep your elbows slightly bent and open your chest as you breathe deeply.
5. Raise Your Arms:
- Gradually raise your arms overhead while keeping your palms together.
- If comfortable, you can open your arms wide, spreading them like tree branches.
6. Hold the Pose:
- Maintain the position and breathe deeply for 20 to 30 seconds.
- Focus on your balance and the stretch in your chest and shoulders.
7. Release:
- To come out of the pose, slowly lower your arms and bring your left foot back to the ground.
- Stand with your feet together again and take a few deep breaths.
8. Repeat:
- Switch to the left foot and repeat the steps for your left side.
Tips for Beginners:
- If you struggle with balance, place a chair or wall nearby for support.
- Keep your gaze fixed on a point to help maintain stability.
- Don’t force your body into the pose; find a comfortable spot for your foot.
