October 2017

1. Start by standing with your feet hip-width apart, toes forward and arms down by your side. 

2. Inhale through your nose. 

3. Exhale out and take a step forward with your right foot.

4. Raise your arms toward the ceiling with your palms facing one another. 

5. Keep your right foot facing forward and then slightly turn your left foot out to the side 45 to 60 degrees. 

6. Once you are situated, begin lunging forward into the right leg while keeping your back (left) leg straight. Be sure your knees do not go over your toes. 

7. Square your shoulders and hips to the front of the mat. 

8. Support your weight by pushing through your left foot and reaching up through your arms. 

9. Once you are in the position, hold it for three to five deep breaths or about 20 seconds. Then repeat on your other leg.