Sitting with legs long, you lean back on one hand and lift the opposite leg (long), holding the knee from the outside and the inside. You take the leg from side to side, with the emphasis on (e.g.) taking the R heel to the R, backwards, while turning the head and shoulders L, so that you lie on the outside of the L hip and leg, bend your L elbow, and lift your R heel/leg back while extending the back, eventually adding that you bend the L leg heel towards groin. Eventually this becomes a movement from lying to sitting, rolling over the elbow, while holding the back of the knee.

Lesson Outline

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