1 - Stand in Tadasana, Mountain Pose.
2 - Shift your weight slightly onto the left foot, keeping the inner foot firm to the floor, and bend your right knee. Reach down with your right hand and clasp your right ankle.
3 - Draw your right foot up and place the sole against the inner left thigh; if possible, press the right heel into the inner left groin, toes pointing toward the floor. The center of your pelvis should be directly over the left foot. Focus on keeping the left leg strong, straight and steady.
4 - Rest your hands on the top rim of your pelvis. Make sure the pelvis is in a neutral position, with the top rim parallel to the floor.
5 - Lengthen your tailbone toward the floor. Firmly press the right foot sole against the inner thigh and equally press with the left inner thigh.
6 - Press your hands together in Anjali Mudra. On an exhale you can extend the arms over the head. Gaze softly at a fixed point in front of you on the floor about 4 or 5 feet away.
7 - Stay for 30 seconds to 1 minute. Lower the raised foot to the ground with an exhalation stepping back into Tadasana. Release the arms.
8 - Repeat for the same length of time with the legs reversed.