Preparation

Stand upright with a straight spine, relaxed shoulders, arms at your sides, feet together. Inhale, exhale, and relax.

Getting into position

Inhale. Exhaling, step your feet (one at a time) out to the side about two and a half shoulder widths apart. Turn your left foot about 45 degrees inward and your right foot toward the front of your mat. Align the heels. Inhaling, raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide and palms down. Exhaling, bend your right knee over the right ankle, so that the shin is vertical. Inhale. Exhaling, bend your torso from the hips toward your right foot. Strengthen the back leg and press the outer edge of the foot into the floor. Place your right palm on the floor, inside your right foot. Inhaling, rotate the torso upward to the left, keeping the left side lengthened, trying to position the left shoulder directly above the right. Raise your left arm to the sky. Keep your head and shoulders in-line with your heels. Look up toward your left hand. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, stretch farther. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Exhale. Inhaling, raise torso to an upright position, straightening your right leg. Exhaling, lower the arms and relax the shoulders. Inhale, exhale, and relax. Turn both feet forward (parallel to each other) and repeat on the other side.