If you've been coming to the core strength vinyasa class, this is a fairly familiar transition from down dog to placing the foot between your hands. It takes patience to learn how to life yourself away from the earth while pushing you energy down.
From down dog, shift your weight forward and bring your knee towards your nose. You lift yourself up (back heel really lifts up) as you press your hands down. Look forward between your hands and step the foot forward.
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