Vriksasana

Preparation

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

Getting into position

Focus your gaze ahead and shift your weight to the right foot. Exhale. Inhaling, raise the left foot and place the bottom of the foot on your upper right thigh with toes pointing down toward the knee. Press the knee back and activate your glute and thigh muscles so the leg is directly to your side. Exhale. Inhaling, raise arms above the head from the sides, and join palms together. Relax your shoulders down. Focus on a fixed point or, for a greater challenge, close the eyes. Hold with normal breathing for 30 or more seconds.

Coming out of position

Slightly relax the body. Slowly lower your arms, and use your hands to release your right foot, bring the knee in, and lower the right foot to the floor. Inhale, exhale, and relax. Repeat on the other side.