1 - Start by standing in the center of mat.
2 - Step feet wide apart, about the length of legs. Then turn right foot out about 90 degrees and left foot in slightly, so pinky edge of left foot lines up with long edge of yoga mat.
3 - Inhale and extend arms out to sides.
4 - Exhale and bend right knee toward 90 degrees (but no farther), making sure right knee is aligned with middle toe of right foot. If it’s comfortable for you, turn head to gaze over right hand (essentially entering Warrior 2).
5 - Keeping front knee directly over front ankle, side-bend torso and belly from hips out over front thigh, and place right hand on floor to outside of front foot or on a block that is snuggled up against right shin. Try to keep right and left sides of chest even with each other, avoiding the tendency to round spine over front leg.
6 - Keeping hips stable, rotate upper belly and chest slightly up away from right leg. Bring your left arm overhead in line with back leg and side of chest.
7 - Traditionally, in this pose, your head and gaze turn up to look under left armpit. Can also look straight ahead or turn head to look down at right foot. Stay in pose for 30 seconds working up to 90 seconds.