This move will not only take balance, but plenty of flexibility. Be very careful to listen to your body. If you feel any pain (especially in your hip joints) ease up and try to modify this move.
Here are the steps!
"- Start with one leg in front and one leg back. Place your front shin in line with the mat, and check that your knee is directly in front of your hip, resulting in a 90-degree angle. Your back knee should be behind the edge of the mat at a 45-degree angle.
- Place your hands on the floor in front of you; one hand should lay flat in front of the ankle while the opposite hand frames the outside of the knee.
- Shift your weight to the center, and keep your shoulders and hips square. You want your chest to stay in the same line as your front thigh.
- Once you feel stable, lift your back leg up as high as you can while keeping your core and glutes engaged. Pulse your leg up as a whole, leading it with the knee for about 15-20 reps. Then lower your leg back to the starting position.
- For added challenge, keep your leg suspended and wrap your knee toward the opposite side for 15-20 more reps. Combining both movements will increase the burn! Hands are optional. Repeat on the other side."