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E. Gaze up as you stand in Virabhadrasana I. Keeping breathing soft and deep as you stay here for 6 breaths. F. To release, exhale and turn the upper body and hips, facing the centre as you bring the feet to face with the toes forward. G. Inhale, turn the other method to repeat on the other side with the practice of Virabhadrasana I to hold for 6 breaths.

A. From Tadasana, exhale and bend from the waist placing your palms on the flooring beside each foot, pushing the head against the thighs to stand in Uttanasana. Bend your knees and step back around 4 ft. one leg at a time. B. Keep your palms about 3 to 4 feet apart.

Position your best leg in line with your right arm, and your left leg in line with your left arm. Stretch your fingers and toes. Raise your heels, tighten up the muscles at the top of your thighs, and pull your kneecaps in. C. Then extend the arch of the foot and bring the heels to the floor.

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Move your upper body towards your legs. Feel the stretch from your palms to your heels. D. Now, breathe out and stretching the neck, lower the crown of your head to the flooring, as you raise the hips up and bring the shoulders and chest down and inwards. E. Hold  Read This  for 6 breaths taking the practice to one minute.

Lie down on the flooring pushing the stomach against the mat as you rest the forehead, chest, tummy, hips and top of the feet on the mat, with the palms put near to your chest with elbows flex. B. From the stomach down posture, breathe in and lift your head and chest off the mat.

Draw the shoulder blades back and chest forward however do not strain your neck. Keep your shoulders away from the ears. C. Release the toes facing the ground bringing the top of the feet on the ground. Gently bring the hands underneath the shoulders with the fingers facing the top of the mat.

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Hug your elbows near to the sides of the chest. Press the hands carefully as you engage the top of the feet and the hips. E. While here, keep your hip bone resting on the mat. Draw the shoulder blades back and chest forward but do not strain your neck.