Step by step 

• From Mountain pose. For new students attempt this pose near a wall for the first time to help with balance. 

• Gaze at a point at eye level, to help you to keep your balance.

• Shift your weight onto your left leg. Ground through the four corners of your left foot. Engage the quadricep muscles in the front of your left thigh to stabilize your knee.

• Bend your right knee straight in front of you until just the toes touch the floor. From the hip joint, externally rotate your leg out the right. 

• If you feel steady here, lift the right foot to your left inner ankle, calf muscle, or left inner thigh. 

• Keep your core muscles engaged.

• Firm your left hip in, lengthen your spine, soften your shoulders and keep your chin parallel to the floor.

• You can keep your hands on your hips, lift them to prayer in front of your heart, or you can lift your arms up to the ceiling. Hands can remain shoulder-width apart.

•  Stay in the pose for at least 5 breaths.

• Lower your leg and arms down, stand in Mountain Pose.

• Repeat on the other side.

Benefits 

• Improves balance.

• Opens the hips.

• Strengthens the ankles, legs and spine.

• Lengthens the spine.

• Improves focus / concentration. 

Pay Close Attention 

• Keep your shoulder blades on your back, spread through your collarbones, and release your shoulders away from your ears.

• Focus on an even breath and finding the balance between effort and ease in the pose.

• Do not press the foot of your lifted leg against the knee of the standing leg. 

• If you experience difficulty with balance do this posture standing next to the wall. The leg you are lifting, the hand of this same side of the body can be used to stabilize your balance by placing it on the wall. 

Contraindications

• Avoid this posture if recent hip or knee surgery.