WARNING: Absolutely do not attempt to do this in high heels! They were used for artistic effect
only and it made it really hard!
Stand tall in Tadasana and shift weight into right leg
Lift the left heel towards your buttocks
Reach back with your left hand and grasp the outside of your left foot or ankle. Tuck your tailbone to avoid compression in the lower back
Flex your left foot and begin to lift it up, pressing it into your hand, away from your torso. Extend the left thigh behind you and parallel to the floor
Stretch your right arm forward, in front of your torso
Hold for 5 breaths, gracefully release the foot to to the floor and repeat on the other side.
Stretching the shoulders and chest
Stretching the thighs, groins, and abdomen
Strengthening the legs and ankles