(cont'd) Click to Read Part 1 Stat with pose 1 and 2… IMPORTANT NOTE: Please make sure your body is warmed up before getting into stretches. Move slowly and mindfully at all times. Feeling tight muscle pain is normal but having sharp pain is NOT! Always listen to your body. 
  Starting from wide legged fold forward; bring your hands down on the mat. Exhale and bend your right knee. Walk your hands towards your right foot for support. Press your right elbow inside of your right knee and push your knee out. Keep your knee in the same line with your ankle and press down firmly with the outside of the foot, work on relaxing the heal down towards the mat. Your left leg should be fully extended, your quad tight, sole of your feet on the floor. Keep your hips in the middle, avoid sitting on your heel.   If you can, bring your hands off the floor to create resistance, hold for 10 seconds then brings hands down again and relax further. Hold 30 sec up to 2 min per side. * You can also use a wall to assist you with this pose. Namaste! by Kohai Savas