From Tadasana, bring your left/right knee toward your belly.
Reach your left/right arm inside the thigh, cross it over the front ankle, and hold the outside of your left/right foot. If your hamstrings are tight, hold a strap looped around the left sole.
Firm the front thigh muscles of the standing leg, and press the outer thigh inward.
Inhale and extend the left/right leg forward. Straighten the knee as much as possible. If you’re steady, swing the leg out to the side. Breathe steadily; breathing takes concentration, but it helps you balance.
Hold for 30 seconds, then swing the leg back to center with an inhale, and lower the foot to the floor with an exhale. Repeat on the other side for the same length of time.