-
Step 1
Start in the Mountain Pose. Inhale deeply. Exhale while moving the legs apart. You can step out or slightly jump to make the 3 1/2 to 4 feet distance between your feet.
-
Step 2
Turn the right foot into a 90 degrees angle and the left foot slightly to the right. The left and right heels should be aligned with each other.
-
Step 3
Keeping the thighs firm, turn the right one outwards. The center of the kneecap should be in line with the right ankle.
-
Step 4
On the exhale, face to the right by turning the torso and lifting the left heel off the floor. Be sure that you spin on the ball of the foot until the inner parts of the left and right foot are parallel.
-
Step 5
Inhale and exhale again while bending the right knee. Do not lift the left thigh but press the left leg upwards by extending through the heel.
-
Step 6
Continue the exhaling and turning of the torso to the right. Make sure that the torso is leaning downwards and place the left hand on the floor on the inside of the right foot.
-
Step 7
Lean the torso back slightly and firm the shoulder blades. Push the tailbone downwards with the right thumb pushing into the right hip. You can either stay in this position or raise the right arm over the head while turning the head to look at right arm. Either way, hold for a couple of breaths.
