These are the following steps to perform this pose -
Begin this pose by standing at the top of your mat in a mountain pose. Now take a big step back, approximately about 3 feet with your right foot, turning it towards the side of the mat. In the mean time keep the toes of your left foot pointing forward. Your two hip points should now be facing the side of the mat.
Now take the arms out in a 'T' with your palms pointing down, your shoulders should be relaxed while moving your shoulder blades down your back.
After this place your right had at your waist and then bend your left knee, gradually shifting your weight into your left leg as you lift your right foot off the floor. When doing so ensure that you are maintaining equal weight in your inner arch, outer arch, forefoot and heel of the foot you are standing on.
At the same time allow your left hand to float towards the floor or a block, spidering your fingers so that you are on the finger pads with fingers spread.
While doing so your hand should be roughly 12 inches in front of your left foot, stacked directly under your shoulder. Look down to begin and try to find a drishti or gaze point to begin.
Keep reaching out through the top of your head to encourage the length in the spine and neck.
Flex your right foot strongly to align the shin and keep your toes pointing to the side wall.
Pressing out through your heel to lengthen the leg, raise your leg to make it parallel to the floor.
Start straightening your standing leg keeping your left knee cap lifted.
You can deepen the pose by extending your right arm up toward the sky or facing the palm in the same direction as your toes.
Take deep comfortable breaths in this pose for a minimum of five times.
Now exit the pose by exhaling as you look down towards the left foot, lower the right hand to your waist and gracefully lower the right foot back to the earth, in the same way you began the pose.
Draw the low belly and inhale as you rise up.
Repeat all the steps on the opposite side.
This yoga has many positive effects on different parts of the body. It helps them to keep in proper health and shape and give them a fresh dose of energy. The main anatomical focus of this yoga are the following organs and body parts - ankles, calves, thighs, knees, groins, shoulders, chest, spine and abdomen.
This yoga has many benefits and it helps to cure a lot of diseases both related to physical body and mental state of mind. Some of the diseases and ailments it can help cure are anxiety, backache, osteoporosis, sciatica, fatigue, constipation, gastritis, indigestion and menstrual pain among others. It acts in different way to influence different parts of the body and thus bring about all the positive effects.
There are several benefits of this asana, some of which are as follows.
It strengthens the abdomen, ankles, thighs, buttocks and spine and cures any ailments related to it.
It helps to stretch the groins, hamstrings and calves as well as shoulders, chest and spine.
It helps to improve the sense of balance and brings more coordination.
It is a very good stress buster and helps to relax the mind.
It regulates the abdominal muscles and improves digestion.
Even though this is a very beneficial pose, it can have some adverse effects and thus there are some contraindications and cautions one has to keep in mind before attempting or while attempting this pose. One should avoid this if they have neck problems or while doing this pose they should avoid turning their head to look upward and continue looking straight ahead and keep both sides of the neck evenly long. This pose should also be avoided if you have headache or migraine, low blood pressure, diarrhea and insomnia. In these cases it causes more harm than benefits. The most important caution any yoga learner should keep in mind is to learn it the right way, which can be done only through trained professionals who have the required expertise and experience to teach you the correct technicalities of each pose and advise you on its positive and negative effects.
There are some basic things one has to keep in mind if they are a beginner while performing this pose. The most common problem beginner's face while doing this pose is touching the floor with their lower hand, even when they rest it on their fingertips. In case of this problem one should support their hand on a block. They can start with the block at its highest height and if the balance is steady and comfortable, lower it down first to its middle height and then finally to its lowest height if possible.
To make this pose more challenging you can raise the lower hand away from the floor and rest it on the standing thigh. Balance solely on the standing leg for 15 to 30 seconds.
Some of the preparatory poses for this asana are - Baddha Konasana, Prasarita Padottanasana, Supta Padangusthasana, Uttanasana, Utthita Parsvottanasana and Parsvakonasana, Utthhita Trilonasana and many others.
This pose can be followed up by the following poses - Parivrtta Trikonasana, Parsvottanasana and Prasarita Padottanasana.