Be barefoot. Come onto your hands and knees. Step your left foot forward, on the floor, inside your left hand. Press your left knee forward, keeping it directly over your left foot. Press it slightly out to the side, keeping the inside of your left foot firmly planted on the floor.

Your right leg is extended behind you with your right knee on the floor. Walk your right knee farther back on the floor to increase the stretch of your right groin and quadricep (front of thigh). Curl under the toes of your right foot and press your right heel away from you to stretch your right calf.

Rotate your upper arms outward and open your chest, bringing it forward. Elongate the back of your neck and keep your head in a neutral position. Tuck your tailbone to lengthen your spine.

For a variation, lift your right knee off the floor and completely fill out the back of the knee. To do so, you might have to lift your hips a little higher from the floor. The action is to sink your hips, lift your knee, and stretch your heel back. Remember to lengthen your lower back.

Reverse the position of the legs. Throughout the pose, breathe comfortably and smoothly through your nose. Relax your eyes, jaw, neck, and hearing.