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