From standing you cross one flexed ankle above the opposite knee, squat down and plant both hands, hook the shin high on the upper arms, then lean forward until the standing foot floats and the back leg extends straight behind you.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
Hold 5 to 10 seconds per side, 2 or 3 attempts, with a cushion in front of your face while you are learning to lean.
Your full weight is on extended wrists; warm them up thoroughly and stop with any tingling or sharp wrist pain. Keep the crossed foot strongly flexed to protect that knee, expect to tip forward while learning, and skip the pose with wrist, shoulder or knee problems.
Sources support the educational description; they do not establish that this exercise is suitable for you.
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No variation is labeled clinically validated.