Balancing on one hand and one foot in Beginner's Sage is a great way to strengthen your core and upper body. If you really want to improve balance as well as flexibility in your spine, try this Extended variation.
#Begin in Down Dog and step both feet together. Place your right hand about eight inches to the left so it's in the center of the top of your mat.
#Roll open to the left, lifting your left arm in the air and stacking your flexed feet, so you're resting on the outside edge of your right foot. Raise your left arm straight up for Beginner's Sage, or extend it over your ear, lifting your hips into the air and arching slightly.
#Hold here for five breaths and repeat this pose on the left side.
