Step by step
Stand facing the long side of your mat with your feet about a leg distance apart.
Turn your right foot out so your toes are pointing to the short edge of the mat and turn your left toes in, about 45 degrees. You are looking for stability through both legs.
As you exhale, bend your right knee, thigh parallel to the floor, knee above the ankle
Take a deep inhale and firm your lower abdomen in and up.
As you exhale, extend your body over the right leg, and bring your right arm down, either with your elbow on your right thigh or place your hand on the floor to the inside of your right foot.
Reach your left arm over your head, so your bicep hovers over your left ear,
Turn your palm so that you are bringing the little finger side of your hand to face the floor.
Extend from the outside of the left heel through the left fingertips and revolve the ribcage up towards the ceiling. If your neck allows it, you can look up from underneath the left armpit to the ceiling.
Hold this pose for 5 breaths.
To come out of this pose press actively into your feet, and on an inhalation strongly extend through the left arm as you come back up to straight.
Reverse the direction of your feet to do the same pose on the other side.
Benefits
Strengthens and stretches the legs, ankles and knees.
Increases flexibility in the shoulders.
Works the core muscles.
Pay Close Attention
Try not to crunch the side waist as you bend. If this is happening rest your forearm on your thigh or your bottom hand on a tall block. Think about lengthening the bottom side of your waist while contracting the top side of your waist.
Pay attention to keep your bent knee stacked above the ankle, and pointing in the same direction as your middle toe.
If you have a shoulder injury, keep your top hand on your hip instead of lifting it up over your head
Keep your neck in line with your spine. Be mindful you are not letting the head tip down and sig towards the floor- this puts strain on your neck and cervical spine.