STEPS :  Begin with the thunderbolt pose or Vajrasana.Next, sit on your feet with your calves tucked beneath your thighs. 2. Rise onto your knees. Keeping your knees and ankles slightly apart. Keep your arms at your sides. 3. Take a right foot forward and place it firmly on the floor, leaving your left knee on the mat. Keep your right thigh parallel to the carpet and your right ankle aligned with your right knee. 4. Inhale deeply to calm yourself, and exhale. 5. Look forward, and lift your torso. Transfer weight to the right leg and fully stretch your left leg back. Bring your trunk forward while your back remains straight. 6. If you begin to strain, bend forward and let your fingertips or palms touch the floor for additional support. 7. Face forward with your back slightly arched. Support your body with your right foot, left knee, toes, and hands. Keep your hips relaxed. 8. Let go, and allow gravity to take over for a deeper stretch. 9. Release the Equestrian Pose by inhaling and shifting your body weight until you are back in the Thunderbolt Pose. 10. Relax, taking deep breaths. Step forward with your left foot and go through the steps again. Execute the pose up to ten times on each side.