How-to: From a downward dog, lift one leg and bend your knee, pressing your calf into the back of your thigh. Roll your shoulders forward over your wrists, and bring your knee to the outside of your upper arm. Bend your elbows slightly and shift your shoulders forward of your wrists to bring your back foot off the ground.
Tips: It’s much easier to drop into this with your hips up high than it is just to bring your knee straight forward, so begin in a short downward dog. Your back foot will lift off the ground easily when there is no longer weight in that foot, so focus more on pulling your weight forward than on trying to jump off the ground.
Benefits: Builds strength in your arms, inner thighs, and abdomen. Builds balance.