1 - Begin in Downward Facing Dog Pose or the Adho Mukha Svanasana
2 - Then move right foot a little bit in front of yourself. Keep the hands parallel to the foot which is at front and let forward foot bear body weight. Raise upper body until the back is straight and keep it like that.
3 - Now, carefully without breaking this posture, twist left foot on heel to the floor diagonally. Hold underside of lower leg or ankle with right hand so that lower back bears the weight and there is not too much pressure on right hand, or it might break the posture.
4 - Extend forward leg without twisting body or bending back. The back should be rigid almost throughout pose.
5 - Now use hip and bend back straight and starting inhaling and exhaling properly.
6 - Now push left hand against leg and twist upper body to right. Again do not put too much pressure on hand and let back support body weight. Beginners might not be able to twist their body anymore so at this point they can stretch their right hand facing the ceiling.
7 - Now twist head up to right and stretch neck up. A triangle will be formed in between your sides with arms and legs scattered at front.
8 - Once completed, bring left leg forward and perform this exercise again.