Eka Pada Rajakapotasana II
1. Prepare a padded surface, such as a yoga mat or a folded blanket or towel. Begin by sitting upright with your legs stretched directly out in front of you. Bend your right knee and place your foot on the floor in front of your right thigh, with your shin about perpendicular to the floor.
2. Shift a little to the right and swing your left leg straight back behind your torso and lay it on the ground fully extended. The front of your leg and the top of your foot should be connected with the floor.
3. Bend your left knee and raise your shin up perpendicular to the floor. You should balance your bodyweight with your right foot and your left knee. To stabilise your balance, push your right knee forward until it protrudes out past your right toes, and grasp your right ankle or lower leg with your right hand. Reach back with your left hand and grasp your left foot with your left hand.
4. Remain in this position for at least 30 seconds, or several breaths, increasing the duration as your ability increases. Return to your original position carefully by sliding your back knee forwards with your hands on the floor.
This pose stretches the thighs, groin, hips, abdomen, chest, neck, shoulder and arms. It also stimulates the abdominal organs, and opens the shoulders and chest. Mastery of this pose improves posture and helps to relieve stress and fatigue, as well as increasing energy and counteracting depression.