Setup and Key Actions
Standing on your mat, facing the long edge, bring the feet apart wider than your elbows when you hold the arms parallel to the earth. Turn the toes of one foot towards the short edge of your mat (this becoming the front foot) the others stay facing to the long edge (this becoming the back foot). Shift your hips back towards the back foot, this also shifts your upper body forward towards the front of your mat keep reaching slightly forward towards the short edge of your mat with your front hand (correlating to your front foot) start to reach front hand down towards the ground and back hand up in to the sky. You do not need to reach the ground just go as far as your inner thigh allows you to. Remember to keep the knee joint soft not locked, if you feel more of the stretch in the back of your knee you know you are locking the joint, micro-bending the knee will allow the stretch to move to the inner thigh.