There and Back Again

     To get to virabhadrasana II, you must begin in tadasana (mountain pose). From there, you lightly jump or step your feet out on an exhale about 3-5 feet, depending on your height and flexibility. As you jump, extend your arms out parallel with the ground, keeping your shoulders back and in towards the spine and your palms facing the ground with straight wrists. Turn your right foot inwards about 45 degrees, and turn your left foot out 90 degrees, making sure that the heel of your left foot is in line with the instep of your right foot.
     From here, you bend your left knee to create another 90 degree angle. Your thigh should be about parallel with the ground and your arm, and your shin should be perpendicular to the floor, directly above your left ankle. If your knee turned out while you were positioning yourself, it might be necessary to turn your knee in or out so it is directly in align with your ankle (or second toe). To do this, rotate your thigh with your muscles contracted until your knee, ankle, and arm are in alignment. Throughout this, your back leg stays strong and straight, keeping your right thigh contracted in to the bone and pressing into the ground with the outer edge of your right foot.
    Once you have positioned your legs, make certain that your upper body has not strayed form tadasana with your arms straight out, shoulders in and down, your head straight and still, and the pit of your abdomen pulled up without losing the curve of your lumbar, or lower back. Finally, you turn your head (without changing it's position on your shoulders or neck) to face over your left arm.
     To return to tadasana, inhale and look forward and exhale while lowering your arms and either stepping or jumping in to bring your feet back together. As your feet become grounded and you spread your arms, feel the power and sturdiness of the mountain within you. Congratulations! You successfully performed virabhadrasana II.