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Stand with your feet 4 to 4 ½ feet apart
Turn your right foot 90 degrees to the right, and turn your left foot slightly to the right
Turn your trunk to face your right foot
Raise your arms overhead and press your palms together
As you exhale, bend your right knee to a 90-degree angle, keeping your knee over your ankle and your left leg straight
Look up at the joined palms (if this hurts your neck, look straight ahead)
To come out of the position, inhale as you straighten your right leg and lower your arms
Repeat on the left side

Keep your weight on the inside of your right foot
Open your right knee toward your right pinky toe, making sure your right knee does not bend past your right ankle
As you gain strength, your right thigh should be parallel to the floor
Bring your lower ribs toward each other to prevent over-arching of your back
Lift your left inner thigh as you press forward with your right calf
Keep your lower abdomen firm as you tuck your tailbone into your body
Lift your left kneecap into your quadricep
Press into the center of your left heel
Keep your hips square to your right foot