· Exhale and step your right foot forwards between your hands, aligning the right knee over the heel. Then lower your left knee to the floor and keeping the right knee fixed, slide the left back until you feel a comfortable stretch in the left front thigh or groin. Turn the top of your left foot to the floor.
· Inhale and lift your torso to upright, sweep your arms out to the sides and up. Draw your tailbone down towards the floor and lift your pubic bone toward your navel. Lift your chest from the firmness of your shoulder blades against the back torso.
· Take your head back and look up, reach your fingers towards the ceiling and hold.
· Exhale your torso back to the right thigh and your hands to the floor. With another exhale, lift your left knee off the floor, swap sides and repeat.