Instructions
Begin in Mountain Pose. Shift your weight to your left foot.
Bend your right knee with an exhale, drawing the foot toward your buttocks. Clasp the inside of the ankle with your right hand.
Reach your left arm forward and up with an inhale, touching the index finger and thumb together.
Slowly extend your right foot up and back with an exhale. Try to bring the thigh parallel to the floor (or even higher).
Hold the pose and take slow, deep breaths.
Slowly lower your leg with an exhale. Change sides.
Alignment Cues:
Hips squared
Avoid compressing low back
Steady gaze
Do not lock standing knee
Leg raised directly behind body
Modification:
Brace your outstretched hand on a wall to balance.