Critical Elements

1) Begin on all fours and go up into downward dog.
2) On an exhale, bring your right knee forward to the back of your right wrist. Bring your right foot toward your left wrist. Slide your left leg back and lower your hips to the floor. Flex your right foot. If flexible enough, your right shin should be parallel to the front of the mat.
3) Bring your left hip forward so that your hips are square with the front of your mat.
4) Keep your hands at your sides, pressing your fingers down and gripping the mat. Reach the crown of your head towards the ceiling, but keep your head aligned with your spine. Roll your shoulders down and back, opening your heart center. Try to send your breath to loosen up your hips and sink lower to the floor. Hold the pose for 3-6 breaths.
5) Plant your hands firmly on the mat, fingers spread and index fingers straight. On an exhale, go up into downward dog. Repeat steps on left side.