(eka pada rajakapotasana prep)
(from downward facing dog)
Bring left knee to left wrist; lower hips, back leg to floor.
Bring left heel against right hip.
Straighten and bring back leg parallel to long edge of mat; point kneecap down.
Point back foot, squeeze ankle in.
Lower elbows to floor under shoulders, close fingers, place palms together (more difficult: extend arms into down dog position, rest forehead on floor).
More doable: lean onto right hip, fold over front knee instead of shin.
Front foot: press outer edge down, lift ankle up; squeeze heel into hip.
Press back foot down, lift knee up.
Move left hip toward right inner thigh.
Tighten glutes, press tailbone down, tone abdomen.
Press forearms down/forward. Press hips down/back.
Repeat on the second side.
In Light On Yoga, B.K.S. Iyengar instructs this pose from staff (dandasana). Check it out.