Be barefoot. Stand in Tadasana. Bend your knees, keeping your heels on the floor. Cross your right knee in front of your left knee. Interweave your legs so that your right foot wraps around your left calf. Squeeze your thighs and move your right hip slightly back to square your hips with the wall in front of you.

Place your left elbow inside the bend of your right elbow. Interweave your arms so that the palms of your hands are touching each other, fingers extending up to the ceiling. Lift your elbows to shoulder height. Soften and release your shoulders away from your ears. The chin is parallel to the floor. There is a straight line running from the chin, to the sternum, to the pubic bone. Soften your gaze; quiet your hearing; relax your jaw. Breathe evenly and comfortably through your nose. To come out of the pose, exhale your arms and leg down to the basic standing pose, Tadasana. Repeat by reversing the position of the arms and legs.