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If you are able to maintain your stability. Inhale, come back up to center and as you exhale, step down. So let's try that on the other side, turning the left foot. Once again, the toes can rest on the floor so that you are able to work on some stability. And start there. When you're ready, if you feel balanced, go ahead and place the foot below the knee. And if you're able to go a little deeper, bring the foot above the knee. Find your stability. Use your hands to help you stay balanced. If you like, go ahead and reach the arms up towards the ceiling. Remember to not sink into the standing leg but to lift away. Interlace the hands if you feel comfortable. And if you like to take that side bend here you can go right ahead and do that. But if you're still working on stability, feel free to stay in any of the previous versions of the pose. And work your way up a little bit at a time. Come back to your center and release gently placing the foot back on the ground.

Now if you can master that and feel comfortable in it, we'll try another version. So let yourself release forward a little bit, just to let go. Maybe move side to side, swaying the body. So that was a more traditional pose. Now we're going to try a core strength vinyasa style. Bending the knees and softening into it. As you bend the knees, begin to roll yourself up and let that right knee follow you up, extending the arms up towards the ceiling. Find your stability there. And then turn the right knee out, grab on to the ankle and place the foot above your knee. Once again, if you need to be lower, you can take the foot below the knee. Exhale and bring it back to center. Bend the knees and soften, folding over the legs. As you bend the knees, inhale. With an exhale, begin to slowly roll yourself up keeping the knees bent and lifting up with your left leg. As that left leg comes up, you can start to straighten the right leg. Inhale, the arms reach all the way up. Turn the left knee and place the foot either below or above the knee. Once again, find your balance. now work with arms and try to stay stable. If you feel that you are losing it, just try to regain balance by moving the arms around. Sometimes that helps and you can save the pose that way. As you exhale bring it all the way down to center. Bend the knees. Soften into the pose.

So try one more time with Lotus tree pose. Shift the weight to your left leg, bend the right knee and see if you can place the right foot in front of that left thigh. Try to point your right knee towards the floor. You can continue to hold on to your foot with your left hand. Reach up with your right arm and lengthen all the way up into the fingertips. You can also take the right arm behind you and grab on to the left arm with your right hand. Then release. We'll try that on the other side, bending your left leg. and bringing the left foot to the front of your right thigh. Grab on to the foot with your hand and reaching up with the left arm. Remember if you have any discomfort in the knee or in the hip, don't do this version of the pose. If you feel comfortable go ahead and send the left arm around and grab on to the right arm with your left hand. With an exhale gently release the foot back down to the ground. Maybe shake out the legs a bit. Maybe give yourself a little leg message. We come to the end of today's video. Thank you for coming on my article. Namaste!