You can learn the yoga asanas online in this series. You can find their descriptions here, and the videos help you learn how to do them.
Hero – Version 2 – Virabhadrasana 2
This exercise helps you mobilise all your muscles and improve your posture.
Stand straight, close your legs, raise your sternum, and roll the shoulders backwards. Step out into a big straddle, and make your inner sole blades parallel. Turn in your right foot with 60 degrees and the left foot out in two steps in 90 degrees. Get your hips back in the middle, bend the left leg, move your knee above the ankle, and stretch to the sides with your arms while rolling the shoulder backwards and down.
Look over next to the left arm, sink the sitbones, press your soles into the ground, and make sure your spine is perpendicular to the floor. Also stretch upwards with your spine and with your arms sideways, and press the soles into the floor.
Come up with an inhalation, and again, make your inner sole blades parallel. Turn in the left foot with 60 degrees and the right one outside within two steps with 90 degrees. Set your hips so that they turn to the front. Stretch sideways with your arms, bend your right leg, and move your knee above your ankle. If your knee happened to go a bit more to the front, move your back leg backwards. The bigger the straddle is, the easier this exercise becomes. Sink down your sitbones, and try to make your thigh parallel with the floor. Stretch with your arms and your backbone; all leg muscles are working.
Come up with an inhalation, turn back your feet, get down your arms, and come back into the middle with a sashay.
Breathe evenly.
