- If it is difficult to balance, take a wider stance between two feet. Move the front foot towards the long edge of the mat.
- If tight shoulders, palm face forward. Working towards shoulders down away from the ear and stretch the arms up.
- From Tadasana (Mountain Pose), step your left leg back to a comfortable distance. Point your left foot 45 degrees out to the side. Align your front and back heel in a straight line. Bend the front knee.
- Ground your feet. Place your hands on the waist, turn your front body forward by drawing the right hip back and left hip forward. Keep the left leg straight.
- Feel the stretch in your left hip flexor.
- Extend your arms up on the side of the ear. Keep the arms straight if possible. Draw the shoulders down and spread the fingers.
- Stay and breathe.
- To come out, release the arms. Place your hands on the sides of the front foot. Step back to Downdog.
Repeat on the second side.
- Palms touch, stretch the arms up and shoulders down.
- Root down with the leg, front thigh comes parallel to the floor.
- Lengthen your tailbone towards the floor.