Also Known As: Albatross, Hurdler
Benefits: Improves core strength, hamstring stretch
Instructions:
1. There are many ways to get into this pose. One of the simplest is through lizard pose.
2. From lizard with the left leg forward, come off the elbows and straighten your arms.
3. Thread your left arm under your left leg and place your palm flat on the outside of your left foot.
4. Bend both arms into a chaturanga position with the upper arms parallel to the floor.
5. Begin to straigten your left leg, bringing your left thigh onto the shelf created by your upper arm. Lift your left toes from the floor.
6. Shift your weight forward into your arms to lift the right foot from the floor behind you.
7. Come down and try the other side.
Beginners: Take some time to get used to the feeling of supporting the front leg on your arm before trying to lift the back leg. If you tuck your right arm under your body so that your elbow comes roughly to your right hip, it will be easier to lift the back leg.
Advanced: If you have been practicing with the right elbow tucked under your body, work on bringing it out so that it hugs your right side. Try jumping back to chaturanga.
