① Half-Kneeling

• · Front foot flat, back knee on the mat
• · Tall; hands resting on the front thigh

① Weight Forward

• · Glide the hips forward — open the front of the back hip

② Hands Toward the Floor

• · Fold forward; hands to the floor inside the front foot

② Hands Down

• · Both hands flat, inside the front foot
• · Fold from the hips — don't round to reach

③ Back Knee Lifts

• · Lift the back knee

③ Back Toes Tuck Under

• · Tuck the back toes; hips start to rise

③ Front Leg Straight

• · Hips up and back — straighten the front leg
• · Hands stay down; head hangs

③ Hips Come Down

• · Bend the front knee; hips come down

③ Back Knee Comes Down

• · Set the back knee down

④ Knee Down, Hands Down

• · Hips forward and low

④ Hand Lifts

• · Lift the front-leg-side hand

④ Forearm Toward the Floor

• · Exhale — lower the forearm inside the front foot
• · Push the hips toward the floor

⑤ Elbow Lifts

• · Lift the elbow out

⑤ Same Arm to the Ceiling

• · Inhale — turn the chest toward the front leg
• · Reach the same arm to the ceiling; eyes follow

⑤ Arm Comes Down

• · Bring the arm down

⑤ Hand Over Its Spot

• · Hand back to the floor

⑥ Hands Down

• · Both hands down

⑥ Back to Half-Kneeling

• · Hands up; come back to tall kneeling