So the last pose, Bull Seat Pose, is a hip
opener and a shoulder opener. So you want to make sure you’re stacking your knees evenly
on top of each other with your seatbones evenly connecting you to the floor. If that doesn’t
feel comfortable, you can straighten your bottom leg out to try but stack your knees
there. Extend your arms out to the side. The knee that is on top, that arm can lift up.
Other hand comes behind you, working towards holding your fingertips, widening your elbows,
draw your arm bones into your shoulders, keep your chest open. You might stay here. If you
want a deeper stretch you can hinge forward and slowly begin to extend your torso over
your legs. Feeling your breath, try to let go. Release tightness from the lower back.
Make sure your abdominals draw back towards your spine. And then exhale, lifting yourself
back up. You can extend the arms out and unwind your legs.