1 - Start in Dandasana, Seated Staff Pose, sitting with legs straight in front of you. You can fold a blanket underneath hips, or roll half of yoga mat to bring hips a bit higher.
2 - Bend right knee, and bring heel as close to sitting bone as feels possible. Your right foot is flat on ground, and left foot is straight, left knee and toes are pointing up. Press the heel of left leg onto floor to activate the back of leg.
3 - You can keep a slight internal rotation in left leg, while right, bent leg has a slight external rotation. Turn upper body gently towards left, so that right shoulder rotates towards left leg, and left shoulder rotates back.
4 - Inhale right arm up to shoulder level, and turn thumb down. Exhale, start folding forward, and bring right arm from outside bent leg towards right outer thigh.
5 - Inhale, and during exhale bring left arm behind back, and take a hold of wrists or fingers behind back.
6 - Keeping back long, and keeping space between pubic bone and navel, fold more forward. Draw shoulder blades back towards hands.
7 - Stay for 3-6 long breaths.
8 - To come out, release hands first, sit up slowly, straighten leg and take a few breaths before repeat on the other side.