From Mountain Pose with your feet hip-width apart and hands by your side, bend your right knee and reach back with your right hand to hold the inside of your foot or ankle. This will externally rotate your right shoulder. Draw the right knee first toward the center of your body, then away from your body by pressing the foot into your hand so your right thigh is parallel to the floor. Keep your right hip facing forward as you draw your shin toward your body. Reach forward with your left hand parallel to the ground. Look forward and hold for 3 to 5 breaths before switching sides.