Keep bending the right knee until you reach a place where you can keep the chest upright and feel a nice amount of sensation in your left hip. Lift the left arm straight up into the air and begin to twist toward the right side. Depending on your body’s ability to twist, you might just place the left forearm to the sole of the left foot that’s resting on the right knee. If you can manage a deeper twist, begin to work above the elbow and, with time, the armpit, into the sole of the foot.
Inhale, lift your heart. Exhale, push the left triceps muscle into the foot to help with the twist. Root into the right hand down to continue lifting the spine. Take 8 solid breaths here and then switch sides.
Keep working this variation to open your hips and experience a great, deep twist. This IS the pose, just sitting on your buns!
Slowly twist to the right from your upper ribs, reaching your left elbow to the sole of your left foot (use the forearm if the elbow is too intense). Push the elbow into the foot as you press the palms together to deepen the turn of the chest. Keep the left hip firming in as the right knee drops lower. With time, if you can get the armpit close to the sole of the foot, drop the left hand down to the outside of the right foot, and extend the right arm straight up into the air. Take 5-8 breaths here and do your best to exit the pose with balance and grace.
If you are getting the foot above the elbow, continue on from here. Look down to the right side. Keep sinking deeper into your right leg until you’re close enough to place your hands, shoulder-width apart, on the ground to the right side. You may need to readjust the left foot, but keep the sole above the elbow.
Take the gaze past your fingertips and begin to lean into Chaturanga arms. The key is to create a shelf to stand on, which means you need to bend into a full 90-degree angle. (Imagine there is something delicious on the ground that you want to take a bite out of.)
As you reach the full angle, keep the elbows squeezing in and take a nice stand on the back of your left arm. Keep looking forward and draw your right foot tight into your bottom. This may be a great place to stay, or you can extend the leg straight. Don’t try to move it around, all you need to do is straighten from the knee cap.
At first you can rest the outer part of your right thigh on your left arm, but with time as you gain more core strength, the actual full pose calls for a straight back leg hovering right behind the elbow. Work all the variations first, and you’ll get there with time!