Flying Warrior

From Triangle Pose (Trikonasana) with your right foot forward, bend your right knee deeply. Place your right hand firmly on the floor to the inside of your right foot.

Wriggle your right shoulder underneath your right thigh, as if preparing for a bind. Secure the thigh on the shoulder shelf.

Extend your right leg straight, flexing your foot. Your left hand reaches up and over to grasp the outer edge of your right foot (or use a strap).

Ground strongly through the outer edge of your left foot, keeping the left leg straight. Press very firmly into your supporting right hand.

Engage your core powerfully. Lift your hips and straighten your supporting right arm as much as possible. Lift and rotate your torso, opening your chest towards the left.

Your left arm extends upwards, holding the right foot. Gaze towards your left hand or up.

Hold the pose, breathing deeply. To exit, carefully release your grip, lower your hips, and return to a lunge or Triangle Pose.

Use a strap around the lifted foot, held securely by the top hand

Practice a modified version with the bottom (front) knee bent and resting on the floor (similar to a Gate Pose entry), focusing on the leg extension, torso opening, and shoulder stability

Work on the component parts diligently: deep side bends (like extended Parighasana), hamstring stretches (like Compass Pose or Supine Hand-to-Toe B), and single-arm planks for shoulder strength