Virabhadrasana I

Stand in Tadasana then jump the feet four to four and a half feet wide taking the arms above the head, parallel, shoulder width with the palms of the hands facing each other.

Turn the right foot in about 70 degrees and the left leg out 90 degrees. Push the right heel towards the floor with extra emphasis on pushing the outer side of the back of the heel down. The right leg remains straight as the left knee is flexed to a right angle. Tuck in the tailbone throughout – this becomes increasingly difficult once the feet are turned and progressively more difficult when bending the knee. Keep the lower abdomen drawn in. Come out of the pose by straightening the bent leg, reversing the feet to their original position and the turning them to the right to do the posture on the other side. Return to Tadasana on completion of the pose on both sides.