This position stretches the groin, thighs, torso, and shoulders. Because you’re standing on one leg, it also challenges your ability to balance. If you’re feeling particularly “unbalanced” in your life, this pose might help you to refocus and center yourself.
How to do it: Begin standing on your mat with your arms by your sides (i.e. Mountain Pose). Shift your weight onto your right foot and lift your left off the ground. Place your left foot against your calf, ankle, or inner right thigh. Avoid placing it directly on the knee. Above or below the joint is fine. Stare at an unmoving point in front of you and bring your arms to a prayer position at the center of your chest. Depending on how flexible you are, you might be able to get to this position without grabbing your foot. Raise your arms overhead if you want an extra balance challenge. Repeat on the other side.
Modification: For many people, the goal of this pose is to be able to bring your foot to the inside of the standing thigh. If that’s a struggle, it’s OK to place that foot on the inside of the standing calf or ankle. You can also rest the toes of the raised foot on the floor for added support. For even more assistance, try doing this position with your back to the wall or try resting one hand on a chair placed by the side of the standing leg.
Read the full article here