Short Man Pose

Bamanasana

Bend right knee, hold middle of right foot with left hand, and palm facing forward.
Move right leg with a lateral rotation from hip joint so that inside of right thigh, knee, calf and sole of foot face front mirror.

Bend forward at waist, reach hands down to floor.
Bend left knee, lower right kneecap to floor.
Lift left heel off floor; rotate left foot and leg so that inside of foot and leg face the front mirror.
Bring left heel in front of inside of right knee.
Eventually, heel to the ground.
Left toes and left knee point directly to left side of room.
Push hips as far forward as possible.
Look 4 feet forward on floor.
Left thumb edge of left hand to center of chest.
Bring right palm to left palm.
Find a line perpendicular with floor from knees through hips, shoulders and head.

Lean forward, place hand in front of body on floor.
Release heel.
Rotate left leg and foot so toes and knee face front mirror.
Heel is flat to floor.
Straighten leg, lift hips and upper body to upright standing position.
Release right leg, and return right foot to join left foot side by side.
Arms go down to sides of body.
Bend left knee and hold middle of left foot with right hand, with palm facing forward.
Move left leg in lateral rotation from hip joint so that inside of left thigh, knee, calf and sole of foot face front mirror.

Bend forward at waist, reach hands down to floor.
Bend right knee, lower left kneecap to floor.
Lift right heel off floor, rotate right foot and leg so that inside of foot and leg face the front mirror.
Bring right heel in front of inside of left knee.
Eventually, heel to the ground.
Right toes and right knee point directly to left side of room.
Push hips as far forward as possible.
Look 4 feet forward on floor.
Right thumb edge of right hand to center of chest.
Bring left palm to right palm. Find a line perpendicular with floor from knees through hips, shoulders and head.

Lean forward, place hand in front of body on floor.
Release heel.
Rotate right leg and foot so toes and knee face front mirror.
Heel is flat to floor.
Straighten leg, lift hips and upper body to upright standing position.
Release left leg, and return left foot to join right foot side by side.
Arms go down to sides of body.