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In this pose the three limbs are the feet, knees, and buttocks. Mukhaikapada - Mukha -Face Eka - One Pada - Leg or Foot corresponds to the face touching the one straight leg. Pascimottanasana is extended stretch to the west pose. Sit in Dandasana 2. Bend the right knee and place the right foot by the side of the right hip joint in ardha virasana. Keep the toes pointing back.

Learn to balance in this position. Keep the extended leg stretched with toes pointed forward.4.

The patching shit drives me nuts-- it's my understanding every app would have to be repatched every time an app is updated. He upgraded to Sierra (NOT a fresh install, just a 'regular' upgrade) and all the CS6 apps still seem to work ok. Plus, if I go the patching route, I would just use the most recent CC versions. Not ideal, though, as I prefer to do fresh (re)installations of major OS updates.

Hold the left foot with both the palms and if possible, extend the trunk forward and hook the wrists. Join the knees exhale and bend forward. Learn to keep the trunk in the centre. Avoid the tilt. Rest the forehead, nose, lips, then the chin on the left knee by widening the elbows and extending the torso. Inhale raise the head and the torso.

Release the hands and come back to upright. Straighten the right leg into Dandasana and Repeat on the other side.