**Foundational Pose** Master this asana and flow effortlessly through any warrior series.

How to do it:

  • Start in Downward Facing Dog Pose.
  • Inhale raise the right leg behind you and then exhale as you step the right foot forward between your hands.
  • Check that the right knee is aligned above the right ankle.
  • Ground through the feet, pull your lower abs in as you exhale, then inhale sweeping your arms out and up, palms facing towards each other
  • Bend your back knee a little, lengthen your tailbone down towards the floor, then extend through the back leg, opening and stretching the sole of the foot.
  • Open your chest and draw your front ribs down into your torso.
  • Stay for five breaths.
  • Bring your hands onto the floor by your right foot as you exhale.
  • Step your right foot back into a Downward Facing Dog pose.
  • Repeat with the left foot coming forward.

Fine Tuning:

Step back so far as to bring your back foot perpendicular to the floor, while keeping the pelvis square forward and level, and your front knee stacked above the ankle.


    • Helps with mobility in the hip-flexors and the feet.
    • Strengthens the legs.
    • Improves balance and stability.