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- From downward facing dog bring the right knee behind the right hand
- Sweep the ankle towards the left hand and rest the leg on the ground
- Inhale: lengthen the spine and draw shoulders back, down and away from ears. Exhale: slide the left leg back and level the hips
- Draw the belly in and up and lift gently out of the hips.
- Inhale: Bend the left knee Exhale: Reach the left hand back and connect with the top of the foot or toes
- Rotate the shoulder so that the elbow is pointing towards the sky and the thumb is pointing down the spine. Keeping the hand connected to the foot.
- Inhale:Draw the shoulders down, open the heart and lengthen the spine Exhale: Bring the left hand to meet the right
- Breathe here for three cycles.
- To exit- slowly without sling shotting, let go of the foot and lower the leg back to the ground.
- Place the hands on the ground, lift the hips and step the right leg back to down dog
- Repeat other side.