1. Start in a seated position with your legs extended forward.
2. Bend your right knee and place the sole of your right foot on the floor, just outside your right hand. Your right knee should point straight up to the ceiling.
3. Bring your left arm to the inside of your right thigh, planting the left hand on the floor beside your right foot.
4. Hook your right leg over your right shoulder or upper arm. Engage your core and squeeze your thigh against your arm.
5. Plant your right hand on the floor alongside your left with fingers spread wide for a stable base.
6. Bend both elbows slightly as if you were getting into a Chaturanga or low push-up position, shifting your weight onto your hands.
7. Lift your hips off the ground, engage your core muscles, and begin to raise your left leg off the floor.
8. Once you feel balanced, slowly extend your left leg and then your right leg to the side, parallel to the floor.
9. Keep your gaze forward and maintain even, steady breaths. With your arms and core engaged, balance in the pose as long as is comfortable.
10. Carefully release the pose by bending the elbows, lowering your hips and legs back to the floor, and returning to the seated position. Repeat on the opposite side.
Note: This is an advanced yoga pose that requires significant core strength, balance, and flexibility. It is important to warm up sufficiently and potentially use a spotter or practice near a wall when attempting this pose for the first time. Ensure to practice both sides to maintain balance in your yoga practice.
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