ONE LEG CRANE B
(eka pada bakasana 2)
Step left foot back about one foot behind right foot.
Turn left foot out slightly—line up left big toe mound with right heel.
Squat: left hip to left heel.
Stay here, or lift hips, hold right calf with right hand, place right shoulder behind knee. Come back into a squat. Place right hand on floor outside right foot.
Stay here, or lift hips again, place left armpit on left shin well below knee. Place left hand on floor across from right hand, hands slightly wider than shoulder-width apart. Separate fingers, point index fingers straight ahead, thumb in line with heel.
Stay here, or lean forward, lift left foot up.
Stay here, or lean back and lift right foot off floor with knee bent (more difficult: straighten right leg).
Flex feet (more difficult: point feet).
Grip floor with fingertips, press inner edges of hands down.
Move shoulders back.
Squeeze elbows, legs in.
If right leg is straight: tone thigh, tighten kneecap, firm hamstrings.
Press hands down.
Repeat on the second side.