This pose or asana is meant to form several triangles. I use a block as an extension of my arm, helping me stay in alignment. If you do not have a block you can hold onto your shin.
Benefits:
* Improves flexibility of the spine
* Relieves indigestion
* Corrects alignment of the shoulders
* Strengthens ankles
* Reduces discomfort during menstruation
* Massages and tones the pelvic area
* Alleviates backache
Start with your right foot turned out 90 degrees and your left foot turned in slightly. Keep your pelvis facing the front.
Reach over the right leg as far as you can, extending the ribs, and bending at the top of the pelvis.
Keeping your legs straight take your right hand down to meet the block. Make sure your torso revolves slightly upward and back. Keep the back of your neck in line with your spine. Hold for 20-30 seconds, breathing evenly.
To come out of the pose, inhale and reach your hand to lift your torso back to center. Repeat on the other side.
*Reference: BKS Iyengar, Yoga: The Path To Holistic Health