We’ve all been there: you’re in a yoga class, listening to the teacher quickly run through the next posture, and before you can figure out how to correctly sink into it, they’re moving onto upward dog. Whether you’re just starting out or working on really elevating your practice, honing in on how to get the most out of specific postures can be extremely beneficial to your practice, growth and overall safety. To help you master the fundamentals (and take it to the next level), we’re breaking down different postures, detail by detail. No rushing necessary!

First up… Ardha Uttanasana or half intense forward stretch (aka the “lengthen” directive that usually comes after a forward fold).