(dwi hasta padasana)
Bend knees slightly.
Hold right foot with hands—arms inside leg.
For safety of the low back, lift foot as high as hips, bring head above hips.
Stay here or straighten standing leg.
Stay here or straighten lifted leg—leg parallel to floor.
Stay here or bring forehead to knee or chin to shin.
Bend and point elbows down.
Round back evenly.
Take standing thigh back—leg straight up and down.
Press hands, top foot together.
Tone thighs, tighten kneecaps, firm hamstrings.
Press top foot down.
Pay attention to your breath. Allow your breath to breathe itself.
Repeat on the second side.