Back leg straight and need to be pointing forward not side way the back heel has to be on the floor when you bend your front knee.
Back leg is bend and heel cannot leave the floor.
Front knee slightly bend and the sole is place against the wall, feel the stretch at ankle and sole.
Side bending of one knee and the stretch leg has to be straight.
The front leg preferably be straight otherwise, slight bend, back leg is bend. Hand try to touch the front toe.
Upper body maintaining straight instead of leaning forward, try to bring the bend knee backward.
Hold on to anything that is strong, cross your leg and try to sit down.
Bend side way and keep arm close to the ear, look up.
Bend forward with knee slightly bend and touch the floor.
Interlock the hands and lift the arms upward.
Interlock the elbows.
hold the elbow and bring it to the middle of the head.
Drop the head side way towards the opposite shoulder and drop the shoulder that needs to be stretch.
Gently hold the head and look down.
Tilt the head to the right and look at the right top corner, drop the right shoulder, repeat the opposite for left.
Place hand high against something strong, bend the hip and knee.
