VIRABHADRASANA II - Warrior II
From Tadasana (mountain pose), exhale and step your right foot back 3 1/2 - 4 feet apart into a high lunge. Turn your back foot out to the right about 90°, the left heel should be in line with the right and your left knee and toes tracking in the same direction (forward) with your knee over or behind your ankle.
Inhale and bring your arms parallel to the floor (left arm forward, right arm back).
Exhale and sink a little lower into the lunge. Firm your thighs and turn your left thigh outward so that the knee cap is in line with the left ankle. Try to make your left shin perpendicular to the floor and your left thigh parallel to the floor.
Reach and stretch your arms forward and back with equal resistance as if they are being pulled in opposite directions and sink into the lunge a little deeper.
Breathe here for 3 cycles and repeat for the other side.