Press into the left hand and lift the right hand as you step the right leg forward, placing the sole of the foot between the hands.
Align the right knee directly above the right ankle, and engage the right leg by pressing the heel into the floor.
Tuck the left toes under and extend the left leg, lengthening back through the left heel.
Square the pelvis to the front of the mat, and press the pelvis toward the floor.
Feel the opposition of the left heel reaching back, and the right knee reaching forward.
Feel a long line of energy extending from the left heel all the way up and out through the crown of the head.
As you inhale, imagine drawing the breath into the pelvis, and as you exhale allow the hips and pelvic bowl to expand and open.
Release the posture by lowering the back knee and returning to Table.
Repeat to the other side.
Those with knee, hip, or low back pain may need to begin with modifications.
Allow the back knee to rest on the floor, stepping the leg back as far as is comfortable.
Place the hands on blocks to alleviate compression in the hips or low back.
Place the back knee on the floor, and press the hips toward the front heel (maintain the bandhas to avoid compressing the low back). Lift the upper body, focusing forward and rest the hands on the front knee.
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