To improve your overall balance and stability, perform either version of this one-legged balancing posture. Along with strengthening your legs and hips, it will enhance your focus and concentration. When first learning this pose, remember to look at a fixed point in front of you to help you find your center. If you have difficulty with your balance, practice standing against a wall until you feel more stable.
1. Stand with both feet together, then turn your left foot out and place your left heel just below your right knee. Press your palms together, pull your shoulders back and lift the chest. Firmly press your standing right leg into the foot. Balance your weight evenly on the inner and outer edge of your standing foot. Hold for 10 to 20 seconds, breathing evenly.
2 . Eventually you will be able to raise your left bent leg a little higher. Press your raised foot and inner thigh firmly together while balancing on the standing leg. Lift up through the crown of your head, pull your abdominals in and drop your tailbone. Remember to focus your eyes on one point and breathe continuously for 10 to 20 seconds. Lower the leg and repeat on the other side.