To begin, come into downward dog. Bring the left foot to the outside of the left arm. Drop the left arm underneath the left thigh, trying to get the arm as far underneath the leg as possible. Bend the elbows and begin to lean forward. Squeeze the left thigh into the torso and then bend the left leg to lift the foot off the floor. At this point, the left thigh should be resting on the upper arm.
Extend the spine as much as you can here. Engage the right leg, extending it back strongly and lifting the back of the knee up to the ceiling. The more you can keep a straight line through the hips the better. Keep the chest lifted and the shoulders level. Imagine that you are reaching forward with the sternum. Distribute your weight evenly between both hands and extend forward, trying to find the balance point where the back leg just lifts off the floor.
Once the back leg is lifted, press back through the ball of the right foot, then squeeze the left leg into the torso again and straighten the left leg. As the leg straightens, try and keep the hips level and extend out from your center. Keep the gaze forward and the breath steady and even.
You can hold as long as you like. To come back, swing the left leg back, pressing through the hands as you jump back to plank. Some people find it easier to bend the left leg first and then try jumping (or floating) back. Flow to downward dog, then repeat on the second side.
If you have any questions, please leave a comment below. I’d love to hear from you or see you at one of my classes!