Critical Elements (of getting to the pose)

Stand in Tadasana. Bend your knees slightly, lift your left foot up and, balancing on your right foot, cross your left thigh over the right. Point your left toes toward the floor, press the foot back, and then hook the top of the foot behind the lower right calf. Balance on the right foot. Bring the arms out in front. Cross the right arm over the left, bend elbows, and bring the palms to touch. Continue to Lift the elbows while keeping the shoulders sliding down the back. Hold for 5-10 breaths, repeat switching sides.