Benefits:  Opens the shoulders in external rotation.  Creates inner body length with spinal extension.

Start in Tadasana (Mountain Pose). Stand with feet together.  Spread and extend the bottoms of the feet.  Straighten the legs, knees over the ankles, hips over the knees.  Lift the sides of the trunk. 

Extend the arms at the sides, palms facing the thighs.  Shoulders back. Shoulder blades hug the back and move down. 

Inhale, extend the arms straight forward and lift the arms straight overhead.  The upper arms are in alignment with ears.  Extend wrists and hands, palms facing each other.  Gaze straight ahead.

The front of the body and back of the body should be of equal length.  If the floating ribs protrude, move the ribs back by breathing deeply into the back body or kidneys.  At the same time release the tailbone down.

To exit the pose, bring the arms to the sides while maintaining inner body length.