Be barefoot. Sit on the floor or on a folded blanket on the floor with your legs stretched out straight in front of you in Dandasana. Place one hand on your spine at the back of your waist. If you feel vertebrae poking out, then elevate your sitting bones with an additional blanket. Lift the right leg so that the knee is aimed toward the ceiling and the foot is flat on the floor aimed forward. Keeping a tight fold in the knee and release it out to the right. Repeat with the left leg so that the soles of the feet pressing each other. Clasp the hands around the toes. Keep constant pressure of the heels into each other. Hold onto a strap around the feet if your back or shoulders round. Stretch your knees out laterally, to the sides, not down toward the floor to increase the stretch. Soften the gaze, quiet the hearing. Breathe evenly and comfortably through your nose.