Eka pada bhujasana
Or.... Elephants trunk in UK-laymans terms.
Why do the pose?
Gets you a core of steel and makes you feel like you're flying!
Mentally too it makes you have a one pointed focus on your foot.
How to do it
1) sit upright with your legs straight out
2) bend your right knee into your chest squeeze it in there!
3) bring both your hands to the inside of your right knee
4) begin to snuggle you right tricep (or even shoulder!) under your knee
5) once it's under there, pull your right foot into you and press your hands into the floor
6) ease your face forward staring down your left foot
7) crunch that stomache! And eventually you can lift that left leg.
You'll feel like your swinging! Yey! Do it the other side too for even toning!
When I started I couldn't loop my leg behind my shoulder so I just crunched it into my chest.
Some people start with their hands on blocks. I think it means that you can lift your foot up without so much of a crunch (because it's lower down) so you get the feel of progression faster.
1) Double leg lifts (for the crunch)
2) Reclined pigeon (for the hamstring)
3) Cradling your leg (for the flexibility to bet it behind you)
Remember it's not about the asana for most people. It's about the journey. So if you're not there don't give up! If it's for the physical benefits in your camp remember that the prep poses are also going towards the same end. If it's more of a spiritual journey for you, and you're not there- then that's actually a blessing because you have something to work on! Yey!