Stand facing a wall at about 1 meter.
Bend your knees slightly, lift your right foot up and, balancing on your left foot, cross your right thigh over the left. Point your right toes toward the floor, press the foot back, and then hook the top of the foot behind the lower left calf. Balance on the left foot.
Stretch your arms straight forward, parallel to the floor, and spread your scapula’s wide across the back of your torso. Cross the arms in front of your torso so that the left arm is above the right. Then bend your elbows. Snug the left elbow into the crook of the right, and raise the forearms perpendicular to the floor. The backs of your hands should be facing each other.
Press the right hand to the right and the left hand to the left, so that the palms are now facing each other. The thumb of the left hand should pass in front of the little finger of the right. Now press the palms together (as much as is possible for you), lift your elbows up, and stretch the fingers toward the ceiling.