From a lunge you work the shoulder under the front thigh, plant that hand, grip the front foot with your top hand, then straighten the front leg towards the ceiling while the back leg and bottom arm hold you sideways off the floor, part side plank, part compass pose.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
Hold 10 to 15 seconds per side, 1 or 2 attempts at the end of a thorough warm up; a strap looped around the lifted foot is a legitimate version.
The straightening leg pulls hard on the hamstring near the sitting bone, a slow healing spot if strained, so never yank the leg straight. The bottom wrist and shoulder carry most of your weight; skip the pose with any wrist, shoulder or hamstring injury and keep the strap version until the bind is easy.
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.