A Face the long side of your mat. Stretch your arms out to your sides, with your feet parallel to each other and positioned under your wrists.
B Externally rotate your right thigh at the hip socket and pivot on the right heel so that your foot is parallel to the long side of the mat.
C Slightly turn your left toes toward your right foot.
D Without locking your knees, engage your quadriceps. Align your kneecaps with the second toe of each foot.
E Lengthen your spine on an inhalation. As you exhale, reach your right hand out to the right to lengthen your waist. Then release your shin, or a block.
F Reach your left hand up and stack it directly above your right arm and shoulder. Gaze up toward your left thumb or down toward your foot.
G Root down with your right big toe mound. Direct your right sitting bone to your left heel while your midline.
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