Step 1

Place a chair at the end of your yoga mat. Lying lengthways on your left side along a yoga mat, place your left forearm firmly on the floor, ensuring that your elbow is directly below your shoulder and that your forearm is parallel to (in line with) the short edge of your mat. Place your right knee onto the chair and extend your left leg below the chair. This is your starting position.

Step 2

Using the muscles of your inner thigh, press into the chair with your right leg and elevate your hips off the floor, ensuring your torso is in a straight line and your left leg hovers just above the ground. Hold this position for the specified amount of time before completing the remaining time on the other side. Maintain control of your breathing throughout.

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