Standing tall with arms by your side, as you exhale step your feet wide up to 4 foot apart or as wide you can
Engage your arms having them out to the side parallel to the floor, palms facing downwards
With the left foot slightly turned to the right, turn the right foot to 90 degrees, engage the right thigh with it slightly turned outwards so the knee is in line with your ankle
As you exhale extend your body directly over the right leg, bend from the hip not the waist
Engage the left leg and press the foot into the floor to strengthen the pose
place your right hand on the shin of the right leg or if you are able place your hand on the floor on the outside of the right foot, stretch out your left arm in line with your shoulders
keep your head neutral or turn it towards the left
Hold the pose for up to a minute if capable
Inhale to come out of the pose by pressing the back heel strongly into the floor and reaching to the ceiling with the extended arm
