"I am free! I am free!"
From tadasana, step your left foot straight
back about 2-3 feet. Turn your left foot out very slightly,
and bring your left hip forward so your entire pelvis faces
forward. Tuck your pelvis to protect your lower
Bend your right knee and bring it directly
over your right ankle. Tuck your pelvis. Keeping your lower
body stationary, inhale and circle your arms out to your sides
and overhead/ lengthening your spine and lifting through your
heart into a gentle backward bend. Bring your palms together.
As you exhale, soften your elbows and relax your shoulders
down away from your ears, shoulder blades releasing down your
back. Lead the bend with your heart, opening your chest and
shoulders while keeping your pelvis tucked and shoulder blades
Keep your neck long, bending it no more than
the rest of your spine (i.e., don't tilt your head way back).
Keep your shoulder blades apart, and shoulders relaxed. Gaze
Breathe smoothly and naturally as you hold the
pose and affirm mentally, "I am free! I am free!"
To exit, on an inhalation, straighten your
right leg and lengthen your spine back to vertical as you
stretch upward through your arms. On the exhalation, circle
your arms slowly back down to your sides, maintaining openness
in your chest. Step your left foot forward into
Pause to integrate the effects of the pose,
then repeat to the other side.