Set up with the foot, knees and hand of the same side in a line, and other foot, out at 90 degrees to the line of the other side. Your other hand extended to the sky. Your eyes should be on the raised hand until the lunge position. Sink your hips back onto your heel to lighten the weight on the grounded hand (try to keep the toes tucked, but your can do this with your toes pointed). Raise your torso up to vertical, rise into a tall kneeling position. Either windscreen wiper the lower leg, OR pivot the front leg as shown to get into a lunge position. Rise from the lunge to standing with feet together. Step back into a lunge, and pivot or windscreen wiper so that your legs are at about 90 degrees. Lower down into low kneeling position, hips over your heel. Paint a line down your thigh and across the floor as far as you can reach. Pour your weight into the grounded hand and enter back into the bridge position.