1 - Begin in Tadasana, Mountain Pose.
2 - Inhale and lift left foot, such that the heel is placed towards the left buttock and knees are bent. Your entire body weight must be placed on right foot.
3 - Then, push the ball of right thigh bone into the hip joint, and pull kneecap up so that your standing leg is strong and straight.
4 - Keep torso upright. Grasp left foot from outside with left hand. You must make sure lower back is not compressed. So, make sure pubis is lifted towards navel. And as you do that, press tailbone to floor.
5 - Begin to lift left foot up, away from floor and back, away from torso. Extend left thigh behind you and parallel to floor. Your right arm must be stretched forward, such that it is parallel to floor.
6 - Hold this pose for about 15 to 30 seconds. Release, and repeat on other side.