better to start with your right leg first, then repeat the sequence
with the left leg forward. Kneel on all fours, with toes pointing out
behind your (1). Step your right leg forward, placing your foot
between you hands, with toes pointing forward and heel placed in line
with your bent knee (2). If your knee tends to sway onward, aim it
into the center of your chest as you move into position. Your hands
can rest flat on the floor or on your fingertips. Lunge forward into
your left hip, feeling the stretch in this area. Draw your shoulder
blades down as you reach forward with you head and extend your spine.
Hold this position.