1 - Come into an upright position. Visualize a point in front to keep better balance and bring attention inward.
2 - Bring focus briefly to left foot, spread toes and slowly bring your body weight more onto your left leg.
3 - Inhale, lift right knee toward chest, then reach for big toe with index finger, middle finger and thumb.
4 - With the next exhalation, stretch right leg slowly out to front. Make sure that left leg remains actively stretched, your back is erect, abdominals activated and your sternum is lifted.
5 - If comfortabler, then slowly bring stretched right leg to the right side, so that you open the hips.
6 - Hold pose for 3-5 quiet breaths, then slowly bring leg forward again, bend knee, lift hand off and stand with both feet on ground.
7 - Changes sides.