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Begin in Mountain. Step the left foot back about 3/12 to 4 feet. Turn the foot out 45 to 60 degrees. Align the left heel with the front heel and press the soles of your feet firmly to the floor. Firm the thighs. Exhale and rotate your torso to the right, squaring the front of your pelvis as much as possible with the front edge of your mat. As your left hip point turns forward, press the head of the left femur back to ground the back heel. Press the outer thighs inward as if squeezing a block between your thighs. Firm your scapulas against your back torso, lengthen your tailbone toward the floor, and arch you upper torso slightly. Exhale, lean the torso forward from the groin over the right leg. Lower until the torso is parallel to the floor. Press the fingertips to the floor on either side of the right foot. Press the thighs back and lengthen the torso forward, lifting through the top of the sternum. The front-leg hip tends to lift up towards the shoulder and swing out to the side, which shortens the front-leg side. Ensure to soften the front-leg hip toward the mat and away from the same-side shoulder while you continue squeezing the outer thighs. Press the base of the big toe and the inner heel of the front foot firmly into the floor, then lift the inner groin of the front leg deep into the pelvis.

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Health and Physical Education




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