2. With hands together at the heart twist to the right on the exhale breath, hooking the left elbow to the outside of the right thigh, coming into side prayer twist or chair pose twist.
3. Bring the knees in line with one another, press the right palm into the left, roll the right shoulder back. Extend your heart away from your chest and lean the upper body back.
4. Staying in the twist, place both hands on the mat shoulder distance apart, fingertips pointing away from the right thigh.
5. Bend the elbows to create a shelf , bring the elbows directly on top of the wrists, and lean forward and begin to lift the shins up parallel to the mat, coming into side crow pose. Keep the inner thighs squeezing in and the inner elbows firming in towards one another.