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Step 1
Lie on your back with your legs extended and flex your feet so that your toes are pulling up towards your torso. Have a lightweight partner sit very lightly on your upper right thigh, the side of her hip lined up with the base of your pelvis. Make sure that your partner applies enough pressure to keep the hip on the ground, but not so much to cause pain or discomfort.
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Step 2
Inhale deeply and as you exhale, push your palms into the ground and lift your right leg straight into the air, pushing down through the heel. Reach up with your right hand and grip your big toe between thumb and index fingers, keeping your head, neck and shoulders on the ground.
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Step 3
Breathe in deeply once again, stretching your left arm out to the side with palm face down and turning your gaze to your left thumb. Exhale and slowly lower your leg out to the side. For beginners, particularly with the weight of your partner, it may be difficult to lower the leg beyond 45 degrees, so only go as far as is comfortable.
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Step 4
Hold your most advanced position for 30 to 60 seconds and then exhale as you lift the leg to center and release your toe. Inhale, lowering your leg down and have your partner move to the opposite leg. Repeat the pose, holding for the same amount of time.
