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Triang Mukha Ekapada Pashimottanasana

Ground both sit bones. Now reach forward with both hands to take the left foot or shin. Initially there may be a tendency for the right sit bone to lift off the floor and the body to lean over to the left side. This can be counteracted by using your right arm as a support, but it is more therapeutic to use the combined effort of the core muscles of the trunk and the work of both legs to stay upright. Both thighs have to rotate to the right, which means that the left thigh needs to rotate medially and the right thigh laterally. The abdominals, lengthening eccentrically, draw the right sit bone down. If you are still in danger of keeling over, elevate the blanket on which you are sitting.

Inhaling, straighten the arms and lift the chest while still holding the foot.