Exhale straighten the left leg as much as possible.
This is a good way to gain hamstring flexibililty. Try adding it to your sequences it fits in well in many places.
Inhale and bend the knee again. (In a lunge.)
Exhale and place the knee of the back leg down slowly so the knee does not
At the same time bring the hands into the chest and heart chakra. Be relaxed around the abdomen and chest so that energy may be properly received. Exhale while doing this.
Do these movement gently and visualize light coming into the heart.
Inhale stretch the arms up and enter a back bend if your back is healthy. This pose
is called Crescent Moon Anjaneyasana.
It feels a little nicer to exhale into this posture. Try exhaling and bringing the hands into the heart chakra then inhale and raise the arms up into a very light boundary. Then exhale deepen. Hold inhaling and then exhale into the standing forward bend.
(This way does not flow as quick.)
(Interlock the fingers or keep the arms open if the shoulders are inflexible. It is also less stress on the upper chest.)
Exhale back into a standing forward bend.
Inhale raise up and stretch the torso in a backbend (mild if your back is very stiff or you have an injury.
Exhale return to a standing position.
"Always protect your body by moving gently in yoga. It is something you want to do all your life. Take your time and be harmonious on your journey. This way you will do no harm."