ELEVATED BOW OPPOSITE ARM/LEG
(eka pada dhanurasana)
Come onto hands and knees with arms and thighs vertical to floor.
Separate hands slightly wider than shoulder-width apart. Separate fingers, point index fingers straight ahead.
Separate knees, feet outer hip-width apart. Point feet.
Lift right leg parallel to floor, bend knee, clasp inner or outer edge of right foot or ankle with left hand; straighten left arm.
Stay here, or kick top foot back, up.
Square hips. Look forward.
Grip floor with fingertips, press inner edge of hand down.
Press bottom foot down, squeeze ankle in.
Squeeze top thigh in slightly.
Tighten glutes, press tailbone down, tone abdomen, firm hamstrings.
Lift leg with leg.
Lift chest, stretch spine.
Repeat on the second side.