Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start on hands and knees. Bring your right knee to your right wrist, angling your shin under your torso. Slide your left leg back, lowering your thigh to the floor. Square your hips to the mat. Inhale to lengthen your spine, exhale and fold forward over your right leg, resting on forearms or extending arms. Hold for 30-120 seconds. To release, push through hands and return to tabletop. Repeat on the opposite side.
Keep hips square. Support knee with padding if needed. Breathe deeply. Extend the back leg straight, toes down. Ease into the pose gradually.
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