 Step
by Step
From Uttanasana (Standing Forward
Bend), bend your knees and, with an inhale, step your
left foot back toward the back edge of your mat, with
the ball of the foot on the floor. Step back far enough
so that your right knee can form a right angle.
Lay your torso on your front thigh and lengthen
it forward. To soften your right groin, imagine that
the thigh is sinking toward the floor under your torso's
weight. Look forward. Simultaneously, firm the left
thigh and push it up toward the ceiling, holding the
left knee straight. Stretch your left heel toward
the floor.
Exhale and step your right foot back beside the
left. Repeat the above instructions, but reverse left
and right. Or come into Adho Mukha Svanasana (Downward-Facing
Dog), inhale, and step the right foot forward between
your hands.
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