Stand in Tadasana. On a breath out, step or lightly jump your feet 3.5 to 4 feet apart. Raise your arms aligned to the ground and reach them out to the sides, shoulder blades wide, and palms down. Turn your left foot in slightly to the right and your right tootsie out to the right 90 degrees. Align the right heel with the left heel. Firm your thighs and twist your right thigh outer, so that the middle of the kneecap is in line with the centre of the right ankle. Roll the left hip lightly onward, towards the right, but rotate your upper trunk back to the left.
Anchor the left (back) heel to the ground by lifting the inner left groynes deep into the pelvis. Then exhale and bend your right knee over the right ankle, so that the shin is straight to the floor. As you bend the knee aim the inner knee toward the smallest finger side of the foot. If could be, bring the right thigh parallel to the floor.
Firm your shoulder blades against the back ribbing. Enhance your left arm perpendicular up toward the ceiling, then turn the left palm to face toward your head and with a breathing reach the arm over the back of your left ear, palm facing the floor. Stretch from your left heel by your left fingertips, extend the entire left side of your body. Turn your head to look at the left arm. Let out your right shoulder away from the ear. Try to create as much length along the right side of your trunk as you do with the left.
As you continue to ground your left heel to the floor, exhale and lay the right side of your torso down onto (or bring it as close as could be to) the top of the right thigh. Press your right fingertips (or palm) on the ground just outside of your right foot. Actively push the right knee back against the inner arm; counter this by burrowing your tail bone to the back of your pelvis, toward the pubis. The inside of your right thigh should be parallel with the long edge of your mat.
Stay for thirty seconds to one minute. Inhale to come up. Push both heels strongly to the floor and reach the left arm forcefully to the ceiling to lighten the upward movement. Reverse the feet and repeat the same length of time to the left. Then come up and return to Tadasana
Baba Balaknath Temple Street
Upper Tapovan, Laxman Jhula Road
Rishikesh, Uttarakhand, India