Trianga Mukhaikapada Paschimottanasana, or three limbs facing intense western stretch pose, is next. After the vinyasa, (or as you are jumping through), bend your right knee, internally rotate your right hip, and place your right foot by your right hip with all five toes on the mat and your knees close together. If this is not possible for your body, you don’t want your knee to hurt, try virasana with a block and stay upright or just keep your legs straight. Fold forward with level hips over your straight left leg and hold the flexed left foot with both hands (or bind with both palms facing away and grasping the right wrist with your left hand). Inhale half lift and exhale fold deeper, gaze at your toes, for five breaths. Draw your shoulders away from your ears, pull your abs up and in, lift your pelvic floor, 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. If you feel like you are tipping to one side even with engaged obliques, place a blanket or block under your left hip. This pose stretches and opens your hamstrings and knee joint, and strengthens your abs and back.