Start in Downward-Facing Dog (Adho Mukha Svanasana). Step the right foot forward between the hands so that you are in a lunge position. Rest the left knee on the floor. Move your right foot so that it is exactly in the middle of your hands. Make sure that the right shin is perpendicular to the ground. As you exhale, let the right knee drop out to the right side. You will need to move your right arm out of the way. Place it where you need it for balance and then move your left leg and torso backward so that you actually open up the angle of the right knee; you will move your body slightly backward as you do this. It is important to keep the right foot slightly flexed so that you are putting weight on the outside rim of your foot and not your ankle.

Some students will be able to bring the left thigh and right buttock all the way to the floor, as in the splits. Use bolsters or blankets for support if you can’t reach the floor. As you allow the body to drop down, keep the middle of the pubic bone exactly in line with the right heel.

Most students, when they feel the deep stretch in the right rotators in this pose, will shift the pelvis to the right. It is better to keep the body a little higher and toward the left than to shift the pelvis off to the right side. After several breaths, repeat this pose on the left side.