Lie on the floor, with your arm extended above you with a yoga block placed on your closed fist and the foot of the same side planted close to your butt. Your other arm should be extended across the floor at about 45 degrees. Keep your eyes on the raised blockuntil the lunge position, then look at the horizon. When you return to the lunge, look at the block until you are back on the floor. Drive the foot into the ground to roll the hip over, and allow you to roll up onto the elbow of the extended arm, keep the raised hand directly above you. Continue to rise up onto the hand. Set up seated on the floor, one hand raise to the sky, and the foot of the same side close to your butt. Your other arm is posted out at about 45 degrees behind you (like sitting at the beach or park, but with an arm above your head). Drive your foot into the ground and raise your hips up into a single leg bridge position. Then sweep your extended leg underneath you, placing your knee underneath your hips, your foot, knee and hand of the same side forming a straight line. 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. To return to seated, push the floor down with your hand and opposite foot to lighten the grounded knee. Swing your hips down and extend your leg out. Your butt should land about where your knee was. Pour your weight into the grounded hand and enter back into the bridge position. To descend, lower down onto the elbow, then roll down onto the shoulder and back.