One Leg Down Dog Pose
Beginner: Beginners should move into this pose with care. Hands should be evenly placed with weight evenly distributed across both hands and all fingers. However high you can raise your lifted leg is fine. Modify the pose by bending the knee of the grounded leg to relieve tension in the hamstrings.
Advanced: Continue to advance in one-legged downward dog by working to sink the heel fully to the ground while staying energized and strong in the hands and upper body. Engage mulah bandha in this pose and really reach through all the way through the foot of the extended leg.