Kneel on the ground and extend one leg back as far as it will go, placing the top of the foot on the ground. Raise the knee of the other leg so the thigh is parallel to the ground, with the shin perpendicular and the knee directly over the ankle. Straighten your spine and raise your arms until the biceps frame the head. Hold the position for 20 to 30 seconds, then return to the kneeling position. Alternate legs and perform the same movement.
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