1) Start in Trikonasana to the right side, with your left hand on the left hip. Inhale, bend your right knee, and move slightly forward while also reaching your right hand in front of the little-toe side of the right foot<
2) As you exhale, press your right hand and right heel strongly into the floor (this should provide you with some balance). At the same time lift the left leg parallel to the floor. Extend through the left heel and keep your foot engaged to keep the raised leg strong. Be conscious not to lock or hyperextend the standing knee
3) Raise your left arm straight up as you rotate your upper torso, keeping the left hip moving slightly forward. Most of your weight should be in the standing leg while you use the hand on the floor for balance. Keep the head in a neutral position or allow the gaze to follow the left arm upward
4) Remain in the position for 30 seconds to 1 minute. When finished, lower the raised leg to Trikonasana. Then perform the pose to the left for the same length of time.
As you continue to practice, the abdomen, ankles, thighs, buttocks and spine will strengthen, while the groin, hamstrings, calves, shoulders, chest and spine will stretch. Balance will also improve.
If you are a beginner, it can be helpful to use a block under your hand for stability- practice with the block at different heights until you find the fit that’s best for you.