1 - Begin in Tadasana, Mountain Pose.
2 - Take a big step back with your left leg.
3 - Right foot turned out to the top of your mat, left foot turned slightly in (same direction as the right foot) about 45-60 degrees.
4 - Stand with straight legs, press 4 corners of feet into the floor, firm your legs up.
5 - Inhale as you raise your arms parallel to the floor, keeping the shoulders down and neck long.
6 - Exhale as you bend the right knee, keeping your knee over ankle, not past!
7 - Bring your right thigh towards parallel to the floor.
8 - Press down through the big toe to balance that action. Press top of left thigh back, and ground the outside of the left foot into the floor.
9 - Sides of hips firm in and elongate through the four sides of your spine evenly. Draw your abdomen gently in and up while softening the Diaphragm.
10 - Extend through collarbones, through fingertips, and elongate evenly through the four sides of the neck.
11 - Look out over the right arm.
12 - your body should be in a right angle with the floor. Shoulders over hips.
13 - To come out, press into your feet and on an inhalation straighten the leg.
14 - Change the orientation of the feet to the other side, and repeat on the left side.