HALF SPLIT OR KNEELING SAGE
Come into an upright kneeling position middle of mat, facing front of mat.
Step right foot forward, place right heel on floor, and flex foot.
Straighten right leg.
Fold forward, bring hands to floor under shoulders; straighten arms (more doable: bend front knee slightly or place hands on blocks).
Line up back foot with front heel.
Stay here or hold front foot with hands, place forehead on knee or chin to shin.
Round back evenly.
Press front heel down, back—back knee down, forward.
Tone front thigh, tighten kneecap, firm hamstrings.
Repeat on the second side.