Start in Mountain. Widen stance. Turn toes out. Bend knees until you can't see your toes. Lengthen tailbone. Avoid leaning forwards with torso. Lengthen from tailbone to crown of head. Raise arms up to shoulder height.
Hip opener. Strengthens thighs, buttocks, hamstrings.
A) Bring hands in Jhana Mudra (Fold index finger. Let it touch base of thumb. Forefinger forms a circle, but thumb points straight out. Straighten other 3 fingers gently). Place back of palms against thighs. B) Arms folded. C) Palms touching across chest.
Knee injury.
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