Strengthens the arms and legs
Stretches the groin
*Should not be practiced in case of serious knee injuries. In case of neck problems look down instead of straight ahead.
From Downward Facing Dog take a big step forward with your right leg such that your knee is forming a right angle. You might need to scoot the foot forward using your toes or use your hand to nudge it forward - stepping far enough forward in one go can be difficult. Check to make sure your knee is not coming in front of your foot. Your ankle should be beneath the knee. Stretch through the heel of the extended leg, keeping the front thigh strong. Inhale and lengthen the spine and on the exhale soften the torso towards the front thigh.
If you wish, inhale and take the arms up, and on an exhale return hands to the floor.
To release from the pose, step the right leg back and return to Downward Facing Dog.
Repeat on the other side.