Things You'll Need:
- Yoga mat
- Loose, comfortable clothing
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Step 1
Start in Tadasana, or Mountain Pose. As you exhale, step out your stance to about 4-feet apart and raise your arms until they are parallel with the floor, keeping your palms facing the earth. Make sure that when you extend your arms out that you’re reaching out as far as you can so you open up your shoulder blades.
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Step 2
Slightly turn your left foot in to the right while you turn your right foot out about 90 degrees. As you turn your right foot out, follow this motion with your right thigh by turning it outward as well, keeping your knee and ankle in line. Make sure that both heels of your feet are aligned with each other when turning your feet.
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Step 3
As you exhale, extend your upper body to the right, keeping your legs straight and extended. Your torso should fall directly over the plane of your right leg. Make sure you’re not bending at the waist, but at the hips. As you bend to the right, press the feel of your left foot into the ground. This should give you some added stability.
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Step 4
Rotate your torso up slightly--so you can keep both your chest and your abdominals open. Make sure that both sides of your torso remain straight and long. At the same time, allow your left hip to move forward, just slightly, while you lengthen through the spine.
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Step 5
Reach your right hand to the floor, making sure not the change the angle of your torso, and extend your left arm up toward the sky, stretching your fingers of your left hand out. Both arms should be in line with your shoulders so adjust as you need.
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Step 6
Turn your neck so your head faces the sky, making sure to soften your gaze and focus your stare onto your left thumb. Hold this pose for 30 to 60 seconds.
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Step 7
Inhale and come out of the pose. Follow this pose with the same pose but to the other side.
