Start standing with one shoulder, close to the wall and establish a good brace, tripod, feet, glutes, engaged, abs, and obliques, engaged, upper back engaged.

Find balance by drawing the knee of the leg furthest from the wall up to 90° at the hip. Then begin to extend the leg to the back as you lean forward over the balancing leg.

Use the extension of the back to help you forward from your hip. There should be a fairly straight line from the foot of your leg and extension all the way to your shoulder.

Reach the hand on the far side to the edge of the room and open the arm on the nears side chest to wall with the palm on the wall both arms out stretched.

Think of rotating your pelvis toward the hip on the balancing leg.

Then slide the palm of the top arm down toward the hip, switching the back of the hand and arm to the wall when you reached that point and continuing to reach for the floor as you open your pelvis and rotate your back to the wall facing open.

Continue to transition between these two positions stringing as many together as possible without losing balance or breaking form. Then switch sides, your glutes and hamstrings to especially notice the spiciness.