· Stand with feet stepped apart, resting your hands on your hips. Turn your left foot in 45 degrees to the right and your right foot out 90 degrees. Align the right heel with the left heel. Firm your thighs and turn your right thigh outwards so that the centre of the right knee cap is in line with the centre of the right ankle.
· Rotate your torso to the right, squaring the front of your pelvis as much as possible with the front edge of your mat. Press your outer thighs inward, as if squeezing a block between your thighs.
· Lean your torso forward over the right leg. Stop when the torso is parallel to the floor and press your fingertips into the floor on either side of the right foot.
· Hold your torso and head parallel to the floor for a few breaths. Hold for 15-30 seconds, then come up with an inhalation.