Stand up straight, make sure there is nothing behind you that you might kick or trip on.
Inhale as you reach one leg about a foot behind you, keeping both knees bent. Arms should reach out in front as a counter balance, abs engaged. Tap a raised pad or the ground lightly with your back knee.
Torso will lean forward at an angle (as if your chest is going towards your front knee) but the back should not round.
Exhale as you use the front leg to come back to standing.