Come into an upright kneeling position, middle of mat facing long edge of mat. Bring knees, ankles, outer hip-width apart.
Extend right leg out to side, foot in line with left knee.
Straighten right leg.
Turn right foot in until big toe contacts floor.
Point left foot, squeeze ankle in, flatten foot to floor.
Place palms together, cross thumbs. Bring back of right hand onto right foot.
Straighten arms, bring heels of hands together.
Stay here or move head between arms, turn torso up.
Tone right thigh, tighten kneecap, firm hamstrings (more doable: bend right knee slightly).
Tone, turn abdomen up.
Move shoulders back.
Press front foot, back shin down and apart.
Repeat on the second side.