- No sleepy kneecaps! Lift the right kneecap slightly and keep it lifted. In another words: do not hyperextend your knee joint. To stretch without straight requires steady strength.
- The center of the right kneecap should face directly forward. For most people, kneecaps tend to fall in and down. To avoid this, press the inner edge of the right foot down, turn the front thigh out until the kneecaps faces forward.
- Press the back leg down - make it as heavy as the front foot.
- Engage the abdominal muscles.
- Choose an appropriate hand position that allows the front leg to completely straighten while maintaining length in the spine.
- If looking up is too intense for the neck, look down.
- From Downdog, step your right foot forward, build Trikonasana from here.
- Extend your right leg to straight. Turn the left foot in about 30 degrees. Front heel aligned with the arch of the left foot.
- Right fingertips on the floor, shin or block. Roll the chest open so the left shoulder is on top of right.
- Turn the left ribs up towards the celing.
- Neutral neck. Chin in slightly. Gaze forward.
- Extend the spine so the torso is parallel to the long edge of the mat.
- Stay and breath.
- To come out, look down. Bend the front knee, both hands frame the front foot. Step back to Downdog.
Repeat on the second side.
- keep your knees and and elbows tightened, however not hyperextending. Press the feet down and apart. Extend your head away from your hips and lengthen your spine.
- If you're comfortable here, lean your heart back. Lean chest, heart and head back. Gaze up to your left fingertips.