1. Start in Tadasana then exhale slowly into Utthita Trikonasana (Extended Triangle Pose) on the right side, with left hand on hip
2. Inhaling, bend the right knee while moving the left foot about half a foot forward
3. Reach the right hand about a foot forward along the floor, keeping to the right side of the right foot
4. Exhaling, press the right hand and right heel into the ground while straightening the right leg and lifting the left leg off the floor (left leg should be parallel to floor)
5. Make sure to contract the quadriceps in both legs, keeping the left leg strong and straight
6. Rotate the right kneecap so that it faces straight (over the second toe of the right foot)
7. Open the heart center by rotating the torso outward, but keeping both hips aligned
8. Remove left hand from hip and raise fingertips to the ceiling while keeping left and right arms aligned
9. Lengthen the neck and turn the head to face the ceiling
10. Stay in position from 30 seconds to 1 minute
11. Inhaling, reach the left arm to the ceiling, lengthening upwards
11. Exhaling, slowly lower left leg to the floor and return to Utthita Trikonasana
12. After several breaths, perform pose on opposite side and hold for same amount of time
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