Virabhadrasana III

From Tadasana, jump into Utthita Hasta Padasana (extended arms and legs), feet 4 to 4-1/2 feet apart. Extend the arms into Urdhva Hastasana (upward arms). Turn the left foot deeply in and turn the right foot out 90 degrees. Rotate the hips to face the right leg. Press into the outer edge of the left foot as you bend the right leg into a 90 degree angle. Lengthening the front of the left thigh, lift the front of the hips up and extend the tailbone down. Reach up through the arms to lengthen the trunk more. Continue to reach through the arms and begin to fold forward at the hips bringing the torso over the right thigh and parallel to the floor.  Turn the left heel up, glide forward to take the weight to the right leg and straighten it as you raise the left leg to the level of the hips. Let your pelvis become level with the floor.  Hold the pose for 30 seconds or more, bend the right leg and lower the left leg and return to Virabhadrasana I. Straighten the right leg, turn the feet towards center and repeat on the left side. 

This challenging pose brings vitality by lengthening the iliopsoas, the primary hip flexor. It improves balance and concentration. Helps digestion, lifts and tones the uterus, and stimulates the heart and lungs.