Halfway lift to finger tips, release;
Reach arms out to the side and up to mountain pose, hold;
Reach arms out to side and down to ground;
Halfway lift, release;
Palms flat to ground;
Rise to chair pose, reaching both arms up to the sky–this strengthens the hip flexor muscles, the front of your thighs, the adductor muscles of your inner thighs and the gluteus muscles;
Sit a bit lower, hold;
Stand up, reaching arms high to mountain pose.
Then move into padangusthasana (big toe pose), which stretches the deep glute muscles and strengthens and lengthens both legs. It also detoxifies the body.
End by moving down to the ground for savasana (resting pose) or child’s pose.