1.Tadasana

2. Utthita Trikonasana (Extended Triangle Pose)

Stand in Tadasana, take a few deep breaths and, with a deep inhalation, jump so that both feet are about 3 ½ -4 ft (105-120 cm) apart. At the same time raise the arms to shoulder level, the palms facing down. Keep the arms parallel to the floor. Line up the feet to be leveled and facing forward.

Turn the left foot about 15° inward and the right foot 90° outward. Line up the right heel to be exactly opposite the left instep. As you turn the left foot inward, rotate the left leg outward and keep it stretched and the knee tight. As you turn the right foot out, rotate the whole leg in the same direction, to the right. Keep the knees tight and lift the trunk.

Exhale and bend the trunk down sideways to the right. Ideally, you should hold the right ankle with the right hand or even rest the hand completely on the floor, but if this is too difficult, then hold the part of the leg between the ankle and the knee or even as high as the knee.

Extend the left arm up, in line with the right arm, and with the palm facing forward. Turn the head and look up. Rotate the legs away from each other and revolve the trunk forward and up. Keep the knees straight and pull up the thigh muscles. This will help you not to collapse towards the floor.  Try to keep the legs, hips and chest in the same line. You should feel the muscles on the left side of the body, coming from the left hip, extending. Do not forget about proper breathing and do not hold your breath.