Preparation

Sit in Dandasana (Staff Pose) - spine straight and upright, hands at your sides. Extend legs forward, feet together. Inhale, exhale, and relax.

Getting into position

Bend your left knee and place the left foot beside the left hip (top of the foot on the floor, toes pointing back, heel next to buttocks). Keep the right leg straight and point toes forward. Keep left knee in-line with the right knee. Keep both buttocks on the floor. Exhale. Inhaling, lengthen the spine from tailbone to head and raise arms straight over your head. Exhaling, bend forward from the hips and lower your hands to touch the toes or grab the ankles (if comfortable). Hold for a few moments to allow the body to adjust. Inhale. Exhaling, bend forward and interlock the hands around the bottom of your right foot. Try to rest the forehead on knee. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Exhale. Inhaling, slowly release your hands, raise the arms, head, and torso upright. Exhaling, lower the hands. Carefully, use the hands to straighten the left leg and return to the starting position. Inhale, exhale, and relax. Repeat on the other side.