Figure Four - Eka Pada Utkatasana

Begin in Mountain with Prayer Hands and lift one leg to a table top position while keeping your opposite foot rooted on the earth. Outer rotate the knee of your floating leg and place your ankle on top of the opposite thigh, above your knee. You can use your hands to slide your shin closer up. Begin to shift your weight back as if you are sitting in a chair and send some weight to the heel of your grounding foot. Flex the foot of your crossed ankle and keep outer rotating your knee as you hinge your hips back deeper. Keep your chest lifted. Hands can come to your heart and find a focal point to gaze at.