(from triad pose: hips on floor or block)
Bend left knee, slide left foot just in front of left hip, well within reach—point knee up.
Clasp left foot with hands—arms inside leg.
Lift and straighten left leg (more doable: bring shin parallel to floor).
Straighten arms, look up (more difficult: bring chin, tip of nose to shin—left leg vertical).
Minimize rounding in low back.
Tone left thigh, tighten kneecap, firm hamstrings.
Press hands, foot together.
Lift low back, chest. Stretch spine.
Lift shoulders, extend elbows up, out.
Repeat on the second side.