1. Sit upright in your chair, with the back of your torso away from the support of the chair. Place both feet directly under your knees, feet facing straight ahead.
2. Place a chair in front of your knees, with the seat facing forward.
3. Place a strap around the arms, just above the elbows, with the buckle away from your arms.
4. Move the hips to the right, raising the right buttock slightly off the seat of the chair.
5. Then draw the right leg back, using your hands if necessary, and drop the right knee toward the floor, as much in line with the hip as possible.
6. If the knee does not touch the floor, then place a folded blanket under the knee to stabilize the posture.
7. Rest the outside of the palms on the top of the chair. On an inhalation, lift the back waist together with the sternum.
8. Raise the arms up until they are even with the ears, if possible. Hold the position for 3 inhalations and exhalations, and then lower your arms. If using an assistant, raise one arm at a time.
Note that the assistant is encircling the wrist with a thumb and forefinger, thus enabling the student to extend the rib cage. Press the sit bones deeper into the chair, stretching the middle back muscles to counteract the effects of sitting for long periods of time with a soft, rounded back support. Flexing the knee on a folded blanket encourages additional blood fl ow into
the pelvic cavity.
9. Return to the original sitting position with an exhalation, sit quietly for a few moments, and then repeat to the other side.
10. After completing the asana to both sides, remain sitting as much as possible away from the back of the chair.
The pose helps to develop deeper breathing by expanding the chest. It relieves stiffness in shoulders, neck, back. hips, and knees, and strengthens ankles and knees. In most instances, it improves the sense of balance and builds stamina in the legs and arms.