go into a backbridge(hands and feet touching ground, back facing floor and stomach pointing towards ceiling). twist your upperbody to the left so your left side points to the floor and your right side points towards the ceiling. and leave your legs in the same place. put your left elbow in your leftside and put your left palm on the floor so your upperbody is resting on your elbow. the left side of your head should be on the floor also. take your right hand and place palm on right hip so there is a triangle inside your right hand and right side. take your left leg and place the area between your heel and toes on top of your right knee so it looks like a 4 from an above view.
