Standing in Tadasana bring your weight over to your right foot. There are several variations for the left foot here. You can just come to the tiptoes for support in the balance, you can place the foot on the calf, or you can take the left ankle in the left hand and place the left foot on the inner right thigh. Placing the foot at the knee can put pressure on the joint so make sure the foot is either below or above. Press the lifted foot lightly into the standing leg and press the inner leg back into the foot. This opposition can help bring stability to the pose. Spread weight evenly across the right (standing) foot and firm the thigh, pulling the kneecap gently up toward the hips.
The pelvis should be centered directly over the standing foot and should be level. Don’t worry about getting the knee of the lifted leg out to 90 degrees. Usually this simply results in twisting the hip out to the side compromising alignment in the rest of the pose. Instead, keep the hips square to the front of the mat and open the knee until you feel a gentle stretch on the inner thigh. Tuck the tailbone slightly to lengthen the low back.
There are several variations for the hands here as well. They can be at the waist, palms pressed together in Anjali Mudra at the heart, or lifted overhead with the palms either facing each other or together. Keep the shoulder blades wide and gently drawn down away from the ears. You gaze can rest (in order of difficulty) on the floor in front of you, on the wall opposite, or up between the palms toward the ceiling. When you are done with one side of the pose, repeat for the same amount of time on the second.
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!