From hands and knees, step one foot between two blocks and lower the opposite knee onto padding. Keep the front knee over the ankle, lift the chest and gently draw the hips forward without collapsing into the lower back. Hold 5–8 slow breaths per side. Raise the blocks if the spine rounds or balance feels uncertain. This variation can open the front of the rear hip, but it should not create sharp pressure in the kneeling knee; add a folded blanket or shorten the stance if needed.
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