(from lunge left)
Place forearms on floor inside front foot—elbow to arch of foot.
Close fingers, place palms together.
Separate elbows shoulder-width apart.
Move back heel vertical; straighten back leg.
Move front knee out (more doable: place hands under shoulders. Lower back knee to floor).
Round back evenly.
Press front big toe down; flare toes.
Tighten glutes, press tailbone down, tone abdomen.
Lift back thigh.
Press forearms down, forward; feet down, back.
Without changing shape, extend front knee, back heel apart.
Repeat on the second side.