Come onto hands and knees (table top), cross your left thigh behind your right, then draw your sitz bones back to your heals-your right knee should be stacked on top of left (you can also sit on a block, blanket or bolster to release pressure from joints)-Gomukhasana Arms: As you inhale, lengthen your spine and stretch your arms out to the sides, palms facing forward. Internally rotate your right shoulder so that your palm faces to the wall behind you and your thumb points down. Sweep your right arm behind your back, drawing your hand up between your shoulder blades, palm facing out-INHALE and extend the left arm up, fingertips pointing towards the ceiling, the palm of your hand still facing forward. Bend the elbow and reach down for the right fingertips, hooking the fingers together if they reach; continue to uplift from crown of head, gently pressing the left forearm to the back of head and vise versa-EXHALE begin to hinge at the waist keeping your sitz bones connected to the floor, keep spine long, chin comes in front of knees during fold-Hold for 5-10 breaths or up to 2 minutes-To Release: INHALE and begin to rise chest up-EXHALE and release your arms, lowering the to your sides. Repeat other side.