1 - Begin on all fours, in a tabletop position with knees directly below hips.
2 - Angle right shin under torso and bring right in front of left knee as outside of right shin rests on floor.
3 - Carefully slide left leg back and straighten at knee; lower front of thigh to floor.
4 - Lower right buttock to floor as you position right heel in front of left hip.
5 - Your left leg should be straight behind left hip, adjust as needed
6 - Slide hands toward right shin and plant fingertips firmly on floor.
7 - Lift torso away from thigh as lengthen spine by pressing tailbone down.
8 - Bend at elbows and draw them toward shoulder blades and then bend left knee and grab hold of it with thumb side of hands.
9 - Square hips to front of room.
10 - If you can keep torso upright, bring hands to the rim of pelvis and push down as lift lower rim of rib cage.
11 - Draw head back and push sternum to the ceiling.