• Standing with balance (Samathihi- “equal standing”) is the foundation for most other asanas.

• The feet – the base of all standing asanas - must be balanced and sturdy to support the legs, spine, arms and head. They also must be flexible and adjustable.

• A balanced, stable, fluid foundation is provides the roots from which one cultivates natural extension throughout the body.

• Samasthihi requires standing equally through the inner & outer ankles, cultivating Pada Bandha - lifting the arches by spreading and extending thru the feet and rooting into the balls of the feet and heels.

• Following the warming effects of Surya Namaskara, standing asanas more deeply warm and awaken the entire body.

• Standing in Tadasana,  lift your right knee , clasp it and try to draw it toward your shoulder.
  
  
• Holding your knee with your right hand while clasping your right ankle, begin exploring bringing your right heel toward the top of your left hip.
  
  
• Try to wrap your right arm around behind your back to clasp your right foot by your left hip.
  
  
• Softening in your inner right groin, explore releasing your right knee down (into a “half lotus” position).
  
  
• Inhaling reach your left arm overhead.
  
  
• Exhaling fold forward and down, placing your left hand on the floor.  Consider bending your standing leg to take it easier on your hamstrings and low back.
  
  
• Inhaling lift and extend your heart center toward the horizon.
  
  
• Exhaling fold further down and in.
  
  
• Try to maintain “Tadasana” in your standing leg, including Pada Bandha.
  
  
• Inhaling come half way up and stay to exhale, feeling your belly lightly engage with your lower spine.
  
  
• Inhaling use the support of your belly in coming back up with a long spine and flat back.
  
  
• Exhaling release to Tadasana.

• From Adho Mukha Svanasana (Downward Facing Down Pose), step your right foot forward to your right hand  with your knee aligned directly above your heel.
  
  
• Come up high onto your finger tips and draw your shoulder blades down your back to expand your chest and extend your sternum forward.
  
  
• Firmly pressing into both feet, bring your torso all the way up while straightening your right leg.
  
  
• Placing your hands on your hips, try to bring your pelvis level into pelvic neutrality.
  
  
• As you exhale, slowly bend your right knee,  guiding it toward and little toe side of your foot and directly above your heel while trying to maintain pelvic neutrality (the pelvis will tend to pitch forward due to tight hip flexors, primarily the iliopsoas muscles).
  
  
• In ALL lunging asanas with the back knee off the fllor, it is importanmt to keep your knee from projecting out beyond your knee in order to protect your ACL and patellar tendon.
  
  
• Play around with inhaling out of the lunge and exhaling more deeply into it while strongly pressing back through your back heel, trying to keep the back leg straight and strong.
  
  
• With you knee above your heel, release your arms down by your sides and turn your palms strongly out to externally rotate  your arms and shoulders.
  
  
• Inhaling reach your arms overhead as in Urdhva Hastasana, keeping them either should width apart and gazing forward and bring your palms together and eventually gazing up to your thumbs while trying to keep your front lower ribs softening into your body.
  
• Exhaling swan dive to Chataranga Dandasana or simply switch sides.