Lengthen your left leg straight out from your hip joint and bend your right knee. Place the bottom of the foot comfortably against the inner left thigh. The right leg/knee should comfortably release into the ground, if not place s block or folded blanket under the knee for support.
Place the hands beside the hips for support. Inhale and extend tall through the top of the head creating length in the front torso and belly.
Exhale and fold forward from the very base of the hip joints feeling that you are co,ing forward from the groin to the front of the sit bones. Hands coming to rest either side of the thigh, or reaching out to the feet never forcing the stretch. Bringing your forehead to knee, bring your knee to forehead if your flexibility does not allow you to come to the floor.
Encourage the breath to fill the back of the body, groin, back of the legs.
Engage the top of the right foot into the floor and press the right heel toward the inner groin of the left leg.
To exit, contract your core abdominal muscles and with an inhalation, lift your torso back to vertical. Lengthen the right leg and repeat with the other side.