Take Triangle
Pose to the right.
Place your left hand on your left hip.
With your next exhalation, bend
your right knee, tracking your knee to keep it in line with your foot. Bend
the knee as you do in Parsvakonasana, keeping your right heel, knee and
sitbone all in one line.
Take a small step in with your
left foot toward your right foot, and reach your hand out beyond your right
foot about twelve inches, your thumb in line with the little toe.
Shift your weight to your right
foot and hand and begin to straighten your right leg to lift your hips away
from the floor.
Keep your left leg straight and
lift it up to horizontal. Lift from your left hip first and let your left
leg follow, lifting up from the inner thigh.
Extend through the left leg as you bring the leg up to where it is
level with the hip and in line with your upper body.
Keep the muscles of your right
thigh firm and lifting, and turn the top of the thigh out
so that your knee stays in line with your foot. If turning the thigh is
difficult with the leg straight, bend it slightly, turn the thigh out, and
then straighten it once again.
Draw your left shoulder back,
firming the shoulderblade into your back to open your chest, and then
stretch your left arm up with the palm of your hand facing the same
direction as the front of your body.
Extending your neck equally on
all sides, turn your head to look up toward your left hand.
