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Step by step

• Come into Dandasana (Staff Pose).
• Take hold of the back of the left thigh and draw the knee in, keeping the muscles of the left leg as soft as possible.
• Bring the left foot back as for Virasana (Hero Pose).
• If the hips do not come all the way to the floor, support them on a folded blanket or a block.
• Exhale, reach forward and take hold of the outer edge of the right foot.
• Inhale and pull the arms back. Lift and open the chest.
• Exhale, bend the elbows and extend the trunk forward, drawn the chin towards the shin.
• If you are unable to perform the pose without tipping to one side, bring that hand to the floor to stabilize you.
• Hold this position.
• Inhale and lift the trunk once again.
• Exhale and return to Dandasana (Staff Pose).
• Repeat on the second side.

• Press both the heel and thigh of the extended leg down.
• Reach the extended leg forward and ther bent thigh back, into the navel.
• Soften the lower abdomen, the groins and the pelvic floor.
• Spread the sitting bones.
• Extend the upper abdomen and chest towards the extended foot.
• Lengthen evenly through the sides of the trunk.
• Soften the shoulders.
• Broaden the chest and collarbones.
• Soften the neck, throat and jaw.