Integrated in yoga where stretching is really expanding from the inside.
This is my second key principal lesson for you. When we are integrated, joined up we can expand from the inside out.
Hands forward of shoulders, touching down. Be through your elbows. Kneeling with just tips of big toes touching down. Empty your breathe, follow the direction of the engagement with gravity emptying upper belly to lower. Does this make the tips of your big toes land more heavily? Go with this direction so your hips settle towards the tips your heels. Keep emptying out and settling.