Begin standing in Mountain Pose (Tadasana) at the top of your mat with your arms at your sides. Bring your hands to your hips.
Turn to the right and step your feet wide apart, about four feet. Turn your toes out slightly, so they point towards the corners of your mat.
Bend your knees directly over your toes and lower your hips into a squat.
Bend your elbows and point your fingertips toward the ceiling; your upper arms and forearms at a 90-degree angle, in a goal post shape.
Tuck your tailbone in slightly and press your hips forward as you draw your thighs back. Keep your knees in line with your toes. Soften your shoulders. Breathe.
