Place chair 4 to 5 feet away from wall. Stand with back to wall, position left heel to wall, and extend right foot 3 feet from wall. Left toes turn in slightly, and right toes point straight ahead.
Place hands on hips and adjust left hip forward until both hips are parallel to chair. Inhale and lift chest. Exhale and bend forward at hips keeping back straight.
Stretch arms forward and hold top of chair back. With each exhalation, stretch backs of legs by drawing up front thigh muscles and lifting buttock bones.
When pose becomes easy, push chair forward, and stretch until chest is parallel to floor. Release and reverse with left foot forward.
This pose stretches backs of legs, shoulders, and back.
