To Get In this Asana, or Pose

1) Begin in Tadasana (Mountain Pose)
- Mounds of the feet pressing into the ground
- Engage quadriceps and lift kneecaps
- Shoulders pushed back and down into your back
- Arms out at a 45 degree angle with palms facing out
2) Step back with either foot so that there is a 4-5' gap between your two legs
3) Back foot should be rotated in about 45 degrees while your front foot is pointed straight ahead
4) Raise your arms so that they are parallel with the ground and open your heart's center
- Palms face downward towards the floor
5) Bend your front knee so that it is over your front foot and your front thigh is parallel to the floor
- Thigh and calf form a right angle
- Back quadriceps is engaged
- The edge of the back foot presses into the ground
6) Reach forward with your front hand and place hand along the outside of your foot
- Press the knee and elbow together
7) Take your other arm and extend it over your head with the palm facing down
8) Keep head in alignment a shift your gaze at your extended hand
9) Take a few long breaths in this pose and then begin to release