From the deep squat position, shift the weight of your upper body forwards so that you can bring your outstretched arms to the floor. From this position, move one foot further forwards to place it behind the supporting hand (same side of the body - knee at the elbow). The other leg is extended backwards and supported on the tip of the toes. At the same time as shifting the leg position, the upper body/weight is shifted so that the arms are perpendicular to the floor. From this position, release the front foot from the floor and move the outer instep of the foot towards the knee of the other leg extended backwards. At the same time, turn the upper body out so that you reach the seat, placing the foot of the bent leg flat on the floor and the outstretched leg also flat on the floor (the instep of the bent leg is finally on the outside of the knee of the outstretched leg - the legs are crossed). During this movement, the hand on the body side of the bent leg is also lifted off the floor and the elbow is brought to the bent knee. In a seated position, with one leg pointing forwards and the other knee pointing vertically upwards, turn the upper body further out to look backwards. The hand grasps the bent knee and pulls it back to the side of the foot placed on the floor. Reverse the sequence of movements to return to the squat position. Now perform the exercise on the other side. Return to the deep squat position and finally straighten your legs to stand upright.
