Preparation

Stand upright with a straight spine, relaxed shoulders, arms at your sides, feet together. Inhale, exhale, and relax.

Getting into position

Step 1. Shift your weight to your left leg. Place left hand on left hip. Exhale. Inhaling, bring your right knee up towards your abdomen and reach your right arm inside the thigh; hold the big toe or several toes, or cross hand over the front ankle and hold outside of your right foot. Activate the front thigh muscles of the standing leg. Keep hips square without slouching. Exhale. Inhaling, extend the right leg forward (above hip height). Straighten the knee as much as possible (keeping the spine straight).

Step 2. When you feel balanced, reach the left hand out to the side above head height while swinging the leg out to the right side (opening the hips). Activate the outside of your supporting leg and your abdominal muscles. Straighten the leg farther. Focus on a fixed point. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Inhale. Exhaling, bring the leg back to center, bend the knee, gently release the foot, and lower your foot and arms back to starting position. Inhale, exhale, and relax. Repeat on the other side.