Bring your weight forward into your front foot as you gently kick up your back leg, fingertips on the floor in front of you. At the same time, bring the torso forward until it is parallel to the floor. Keep the neck relaxed, as if it's the natural extension of the spine. Bend the knee to touch the forhead, keeping your fingertips on the floor. Keep both hips pointing toward the floor as you bring the back leg in line with your body. Flex the raised foot and keep the muscles of the raised leg actively engaged. Bring the arms back along your sides, or ahead of you like a T shape. Repeat on the other side.
Beginners: Do the pose at the wall. You can either face the wall and bring your arms outstretched in front of you with your hands on the wall or turn around and bring the lifted back foot onto the wall.