From Downward-Facing Dog, step your right foot to your right hand. You can start this pose by dropping to your left knee. You can remain with back knee down or start to straighten it by squeezing up through the back hamstring.
Bring your right knee directly over your right ankle, keeping the knee aligned over the middle toes. On an inhale, raise your arms over head, in line with your ears.
If your back knee is down, open up longer into this pose by extending your front knee beyond your foot. With your back knee supporting your weight, your front knee is less vulnerable.
If you are stable through your pelvis, move your sternum high and upper arm bones back to take your spine into a back bend.
On an inhale bring your front knee back over your ankle.Step back to Downward-Facing Dog and repeat on the left side.