1. Sit on your knees at one end of the yoga mat and press your hands on the mat.

2. Bend your body and swing your hands in front of you. The forearms of both hands are pressed against the yoga mat and the arms are parallel.

3. Straighten your arms and brace your palms on the ground to support your body. ?4. Raise your body forward, hips off the ground, thighs supporting your body, thighs and calves in a vertical position.

5. Lower your head and exhale. Pay attention to the position of your hands, they should be away from your head, not close to it.

6. Inhale and lift your head up. Keep your hips up and your eyes looking forward.　

7. Sit on the yoga mat with your feet straight ahead and your hands on the floor, palms turned to the back.　

8. Lift your right foot and step on the ground on the outside of your left foot with your knee bent.　

9. Bend your left foot and place the footplate next to your right hip.　

10. Bend your left hand and place your elbow on your right knee.　

11. Straighten your left hand and hold it around your right ankle. Reach behind you with your left hand.

12. Twist your upper body to the left side and grasp your ankle with your left hand on the outside of your right leg, stop at the limit for about 5 breaths and return to the original position. Repeat on the other side.

Source //jianfei/jubujianfei/fengxiong/2011/09/08/0ZQ0YR011