When in mountain pose, lift and spread the toes, to connect sole of foot with ground. Place hands on hip joints and press gently. Lift the chest and hinge forward, bring fingers tips to press in ground. Keep eye gaze on the ground just in front of the toes. Step the left foot back slightly and raise the leg, stretch the toe upward.

• Strengthens back, hip and leg muscles
• Improves blood circulation
• Massages internal organs
• Improves concentration and focus
• Improves balance and coordination

• Tight hamstrings and/or groin – micro bend knees, use blocks, wall
• Hyperextending knees – micro bend knees

• Heart conditions
• High blood pressure
• Vertigo

• Place hands on blocks or chair
• Practice with back to wall, slide or rest foot on wall
• Practice in front of wall and walk hands down wall to floor, then raise leg

• Bring hands to touch toes of standing leg
• Bring nose to touch knee of standing leg
• Hold hands around ankle
• No hands

• Salute (Hasta Uttanasana)
• Cobra, upward facing dog, downward facing dog (Vinyasa sequence )
• Crocodile pose (Makarasana)