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You can bring your hands forward or you can bring your arms over your head find what feels good inhale exhale extend your legs in any amount breathe in bend your knees extend your legs for those who have a big issue you can bring your hands underneath your hips inhale and exhale extend your legs about 45 degrees but it can be a little bit higher it can be a little bit lower find your own spot to focus on here after your muscle each exhale stretch your legs squeeze both inner thighs together notice what's going on in your more of the Middle's another five three two last one hold firmly inhale no need to free yourself exhale challenge.
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