starting on your glutes with the foot of the working leg on the floor (r), left foot is against the r thigh

rainbow & tap the R toe to L side

dropping onto your L elbow kick the R leg out to the R side

place the R foot on the floor lift up through the glutes, leaning into the R hip

place both hands on the sides of the R foot, coming into quadruped kicking the R leg straight back with pointed toes.

bring R foot back to the floor and lower glutes to the mat to return to the starting position