K SAGE 2
(eka pada koundinyasana 2)
(from downward facing dog)
Come into four-limbed staff pose with right knee on upper right arm above elbow, bend right knee.
Stay here, or lean forward. Lift back leg up—point back kneecap down.
Keep front knee bent (more difficult: straighten leg).
Grip floor with fingertips, press inner edges of hands down.
Lift shoulders, squeeze elbows in.
Tighten glutes, press tailbone down, tone abdomen.
Tone thighs, tighten kneecaps, firm hamstrings.
Press hands down.
Lift chest, stretch spine.
Repeat on the second side.