Side Crow

Begin in Chair. Bring your palms together in front of your chest. Twist your torso to the left with an exhale. Press your right upper arm against the outside of your left thigh, as high on your arm as possible. Bend your knees deeply and place both hands flat on the floor to your left, shoulder-width apart. Lift your heels as needed. Shift forward. Focus your gaze at one point below you and lift your toes toward your buttocks. Work toward straightening your arms and bringing your shins parallel to the floor. Balance in the pose and take slow, deep breaths. Lower with an exhale. Rise back to Chair with an inhale. Change sides Alignment Cues: Spread fingers wide Strongly engage core Draw heels toward buttocks Place thigh high on upper arm Focus your gaze beneath you Modification: Rest your bottom hip on the back of the other arm. Keep the arms bent.