From downward facing dog, step right foot forward between the hands, making sure that your right knee is over the front of the right ankle.

Lower your left knee to the floor.

Keep the right knee fixed and slide the left knee back until you feel a manageable stretch in the front of the thigh and the groin.

Turn the top of the left foot to the floor.

Take a breath in and on the exhalation, lift the chest up, keeping a connection in the abdominals for balance and stability.

Lift the arms up, and lengthen the tail bone down towards the floor.

Draw the shoulder blades down away from the ears, bringing the hands together if you can keep the shoulders down.

Take your head back and look up, unless you feel compression in your neck – if this is the case, continue to look forwards.

Hold the pose for 5 slow breaths, then exhale and take your chest back down to your right thigh.

Step back into Downward Facing Dog and then sink back into Childs Pose and rest.

This pose is effective preparation for Virabhadrasana 1 – Warrior 1.

The pose helps to open the hips, utilises the core muscles and opens the shoulders.