So we lift the feet and gently bring the right foot back behind you. And the thigh in the same position as it was before and we change the angle of the lower part of the leg. Release the right hip getting there let it gently be pulled by gravity. Relaxing sleeve in the thighs, square in the pelvis and then slowly bringing the right leg back. Pay it together before taking the left leg back behind, square the pelvis up; relaxed the left hip and again the gravity gently pull the left hip. Try not to force anything through this position.

Inhaling and then exhaling come back with your feet. Take the right foot in front to the left foot, let the knee separate link from the spine and as you exhale gently coming forward through the thighs and then don’t force knees towards the ground, relaxed the thighs in order for the knees to drop. And then eventually you can start to bring your head down towards your feet.

Just tuck your chin in, in the back of the neck length and lift the head and touches the feet, good. If the head doesn’t touch the feet well that’s fine also. Inhalation, exhalation, come around left foot in front of the right foot this time and keep the feet in line with the center of the powers and as you exhale gently coming forward through the thighs to release and let the knees drop. Inhaling and exhaling, and as you exhale and little bit further forward through the lower back, upper back and then eventually you tuck your chin and let the back of the neck length and as you gently bring the head down towards the feet.

Inhalation and exhalation, okay and then slowly make your way backup into setting. And knees this together stand the lengths out in front of view and then roll back on to your back, open your knees ones again.