1. Get down on all fours.
2. Step one foot forward between the hands into a low lunge.
3. Place a block (or two) under the sit bone or the root of the front thigh, stack the shoulders over the hips, relax the muscular body allowing the pelvic floor muscle to soften and release the sit bone, front foot and back knee heavily against the solid supports.
4. Keep the front knee over the ankle, rest the hands on the front thigh, and release the elbows under the shoulders while distributing the body weight evenly through the front foot and the back knee.
5. Remain in the pose for 1 - 3 minutes while maintaining the mindfulness of breath and body then switch side.