Stand in Tadasana (Mountain Pose). Inhale, shift your weight onto your right foot, and lift your left heel toward your left buttock as you bend the knee. Press the head of your right thigh bone back, deep into the hip joint, and pull the knee cap up to keep the standing leg straight and strong.
Step 2:
There are two variations you might try here with your arms and hands. In either case, try to keep your torso relatively upright. The first is to reach back with your left hand and grasp the outside of your left foot or ankle. To avoid compression in your lower back, actively lift your pubis toward your navel, and at the same time, press your tailbone toward the floor.
Step 3:
Begin to lift your left foot up, away from the floor, and back, away from your torso. Extend the left thigh behind you and parallel to the floor. Stretch your right arm forward, in front of your torso, parallel to the floor.
Step 4:
The second option with the hands is to sweep your right hand around behind your back and catch hold of the inner left foot. Then sweep the left hand back and grab the outside of the left foot. This variation will challenge your balance even more. Then raise the thigh as described in step 3. This second variation will increase the lift of your chest and the stretch of your shoulders.
Step 5:
Stay in the pose for 20 to 30 seconds. Then release the grasp on the foot, place the left foot back onto the floor, and repeat for the same length of time on the other side.
Beginner's Tip:
Many beginners, when lifting the leg, tend to cramp in the back of the thigh. Be sure to keep the ankle of the raised foot flexed; that is, draw the top of the foot toward the shin.
Modifications and props:
Balance can be difficult in the modified version. Try bracing the free hand against a wall to help you stay stable.
Deepen the pose:
You can move even further into this pose by grasping the raised foot with the off-side hand. Complete the pose as described above in the Variation section. Then inhale and swing the free hand first up toward the ceiling, then bend the elbow and reach for the inside of the raised foot.
Partnering:
Have your partner help you with balance. As you perform the pose (any of the described variations), have your partner stand behind you. Let him use his best judgment on how to keep you from toppling over, such as bracing your hips with his hands, or helping you to grasp the raised foot.
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One of seven legendary seers, credited with composing the hymns collected in the Vedas.
