Preparation

Face toward the side of your mat. 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 right foot toward the front of your mat, and keep the left foot parallel to the end of the mat. Align the heels. Press down with the outer edge of the rear foot. Inhaling, extend arms out to the sides at shoulder height, palms facing the floor. Lengthen the torso up from the tailbone. Exhaling, bend the front leg so the shin is vertical, keeping the rear leg strong and straight. Open the chest. Turn your head and look along the front arm. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, sink hips farther (do not bend the front knee more than 90 degrees). Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Exhale. Inhaling, straighten the front leg. Turn the feet parallel to each other. Exhaling, release the arms. Inhale, exhale, and relax. Repeat on the other side.