NOOSE ELBOW BENT
Come into a squat position; bring ankles, knees together.
Lower heels to floor (more doable: lower heels onto a rolled up mat or blankets).
Place hands on floor behind hips.
Lift left arm, curve low back in.
Place left shoulder outside right knee—keep knees flush.
Bend elbow, close fingers.
Look straight ahead.
Bring head directly above hips—spine straight up and down.
Squeeze legs together.
Press arm, knee together.
Tone, turn abdomen to right.
Lift chest, stretch spine.
Repeat on the second side.