This pose is traditionally practiced by starting by entering into the tripod headstand. However one can also start this pose from Parsva Bakasana. Try to get the knees far enough up the tricep of the opposite arm before bending the elbows so that the core is fully engaged and the leg is less likely to slide down, making more work of the arms.
This is quite a complicated pose and one needs a lot of patience and practice to perform it. The following are the step by step process to perform the pose.
This asana can be started by first doing Adho Mukho Svanasana where the hands are shoulder width apart. Step your left foot far forward past your left arm and place it on the floor well in front of your left hand.
Next step is to bend your left elbow and twist your torso to the right and dropping the left shoulder and the whole left side of the torso as low as possible on your inner left thigh. Now press your thigh forward toward your torso and slide your left upper arm and shoulder as far as you can underneath the back of the left thigh just above the knee. Now place the back of your thigh as high up as possible on the upper arm.
Now keep your weight centered approximately between your hands and start to creep your left foot forward along the floor so more and more of the weight of the leg comes onto the arm. Now as you do this let the left foot naturally move a little to the left and when you are not able to walk the foot any farther forward without lifting it off the floor, straighten the knee as much as you can powerfully reaching the foot forward and out to the left side.
Now bend both your elbows and shift your weight far forward between your hands until you can lift your back leg. Lift the leg strongly until it is parallel to the floor and then keeping the knee extended press straight back through the ball of your foot.
Now lift your chest until your torso is parallel to the floor and pressing strongly down through your inner hands to help maintain this position.
After this lift your head and look forward, keeping your eyes and forehead soft. Breathe evenly and hold onto this pose for about 20 seconds or even longer if you can. Now get back into the Adho Mukha Svanasana.
Repeat the pose on the other side for the same length of time.
The main anatomical focus of this pose is the core, scapular stabilization, thoracic rotation and some lateral flexion, outer hip opening and engagement of back line.
There are several benefits of this asana. some of them are as follows -
It helps to massage the abdominal organs and keeps them healthy as it puts pressure of the legs on the abdomen.
It is also healthy for the spine as the spinal twist helps to strengthen and rejuvenate it.
It is helpful in strengthening the neck and arms.
It also helps to improve the mental alertness and concentration.
It helps to enhance the core sense of balance for the body.
It helps to strengthen and stretch the leg muscles.
It is helpful for the digestive organs as it helps them strong and healthy.
Even though it is a good and beneficial asana there are certain contraindications and cautions associated with it. This pose should be avoided by those who have wrist injuries or lower back injuries or pain. This is a complicated pose which might increase the pain in those injured parts and make them worse. Beginners should be more careful with this pose and should not attempt it until they do not have enough practice and experience of other easy poses which will help to build the strength and flexibility.
This is quite a challenging pose hence beginners need a lot of practice and patience to perform it. It is ok at the beginning to take some time to get used to the feeling of supporting the front leg on your arm before trying to lift the back leg. It will be easier to lift the back leg if you tuck your right arm under your body so that the elbow comes roughly to your right hip.
This pose is mostly done mostly on the front arm, however one can use an extra arm as a training wheel or simply when you are feeling tired. Allow the left side waist rest on your left outer arm to develop a shelf. If this pose is more comfortable there is no harm in sticking to it.
Some of the preparatory poses for this asana are - Supta Padangusthasana, chaturanga dandasana and Upavistha Konasana. These poses will help to make the body flexible and strong enough for this complicated and demanding pose.
Some of the follow up poses for this asana are Uttanasana and Adho Mukha Svanasana.