Ardha Baddha Padma Paschimottanasana, or half bound lotus forward fold, is the next pose in the Ashtanga sequence. It is the first asymmetrical seated pose of the primary series. After the vinyasa, in dandasana, bring your right foot into half lotus. Take your time here. You want to open up your hip and not have any pain in your knee. If it is not possible for your body, bring the sole of your foot into your left inner thigh. If your foot is in half lotus, with the top of your foot toward your hip crease, reach around your back with your right arm and grab your big toe. If you cannot reach try a strap around your foot. Then if all feels well with your body, fold forward over your straight left leg and hold the outside of your flexed left foot with your left hand. Inhale half lift and exhale fold deeper for five breaths. Draw your shoulders away from your ears, pull your abs up and in, engage your left quadriceps and get long in your spine and from your sitting bones to your left heel. After the five breaths, inhale look up, exhale release. Vinyasa and switch sides. This pose stretches and opens your hamstrings and hips and strengthens your quads, obliques, back and shoulders.