From Mountain pose, step your left foot back. Turn the left foot out about 45 degrees. Keep the right toes pointed forward. Inhale to lengthen the sides of the body and exhale to bend the right leg. Make sure your right knee is directly on top of your right ankle. You may place the hands at the hips or on an inhalation extend the arms forward and overhead. Palms face one another and the arms run along side the ears. Maintain fluidity by moving with the breath. Inhale to slightly straighten the right leg and exhale to bend the leg.
Opening the pelvis and finding a fluid quality by moving gently in the pose. Grounding through the lower body and pressing through the big toes.
Builds strength and courage.