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Your leg forward understanding and in turn sideways on your mat turn your toes out so both toes and pointing in opposite directions squat your butt down and now slide your hands down to grab your ankles pressure elbows in against her knees and reach your chest forward in your butt back you might have a perfectly Superior Muscle X flat back spy but drop your but low and you can feel this strong sensation in your butt your hip area so it's just stay here for a few for breathe deep rear knows that's it so again the whole idea here is to feel the intense sensations in your body and still remain calm and peaceful that's the whole thing just like in life in as on the Mac you want to remain peaceful in the challenging moments if you can of course is the ideal so now bring your hands your knees stay here with your legs bring.