This pose can be quite challenging in the beginning, however with enough practice and patience one can easily master this pose. One can follow the following steps to complete this pose.
Start this pose by the downward facing dog pose and then bring the right leg up into a downdog split.
Then bend your right knee and bring it to the floor outside the right hand while releasing the front of the left leg to the floor. Depending on your flexibility the right shim may angle back towards the left hip or be more parallel to the front of your mat.
Now square your hips towards the front of your mat.
To make the more comfortable take the padding under the right side of the butt as necessary.
You can bring some variation to the pose by bringing your torso down into a forward bend over your right leg.
Allow the weight of your body to rest on your right leg.
While doing so continue squaring your hips and breathing into the tightness.
All this while ensure that the top of your left foot keeps pressing down into the mat and pointing straight back.
Now come back up and bring your hands in line with your hips.
After this bend your knee and reach back for your left foot with the left hand.
Then draw your foot towards your butt and stretch it to your left thigh.
Now square your shoulders to the front of the room.
And after this release your left foot and curl your left toes under and step back to downward facing dog.
Once this is done you can repeat the same pose on the other side.
Practicing this pose regularly is believed to have therapeutic benefits in the treatment and management of urinary disorders. It also helps in improving digestion and vitalizing the immune system as it helps to massage the internal abdominal organs.
This is a very beneficial pose and can be easily learnt as well. Some of the benefits of this pose are as follows -
It helps to open up your hip flexor muscles (psoas, rectus femoris) and also your groin muscles.
It also help to open up your hip rotator muscles (gluteus medius and minimus)
It is also helpful in relieving the sciatic nerve tension and eases the chronic low back pain.
An advanced version of this pose helps to open your chest and shoulders.
It is also believed to have powers to control your sexual desires, increases the circulation to the urinary, digestive and reproductive organs.
Even though this is a very beneficial pose there are certain contraindications and cautions that one should keep in mind before trying out this pose. It is best to avoid this pose if you are suffering from knee injury, meniscus or ligament injury. It is also not good to do this in case you have a sacroiliac joint injury as the opposing action of the legs in this pose may increase the strain across the joint. If you have had a history of shoulder dislocation then while performing this pose do not progress to holding the top of the foot behind the back and be careful while reaching behind you for the foot.
As a beginner if in case you face problems doing this pose then take adequate padding under the right side of the butt. Feel free to use several blankets or a block to increase your comfort level. It is always advisable to consult a trained yoga professional before trying out any pose of yoga to fully understand it benefits or contraindication. All poses may not be suitable for everyone and certain poses should be avoided in certain conditions.
One can use a belt around the foot instead of holding it with the hand. Before starting the pose you can make a small loop in a strap and place it around the back foot at the ball of the foot and it can be used at different points while performing the pose.
This pose can be modified in case one experiences low back pain or needs to properly the knee position. Once can use a folded blanket, foam block or a bolster under the bent leg as a support in case they feel the pain. if pain persists discontinue the pose.
Some easy preparatory poses for this asana are as follows - Cobbler Pose (Baddha Konasana), Cobra Pose (Bhujangasana), Cow Face Pose (gomukhasana), Bridge Pose (Setu Bandha Sarvangasana), Reclining Bound Angle Pose (Supta Baddha Konasana), Extended Triangle Pose (Utthita Trikonasana) and Reclined Hero Pose (sputa virasana).
Some follow up poses for this asana are - Child's Pose (Balasana), Noose Pose (Pasasana), Downward Facing Dog Pose (Adho Mukho Svanasana) and Bharadvaja's Twist (Bharadvajasana I).