Urdhva (upward) Prasarita (spread/expanded) Eka (one) Pada (foot/leg) Asana (pose) is an awesome stretch for the body, stretching hamstrings, front of the thighs, knees, ankles and back of the the legs too. It also calms the brain and stimulates the liver and kidneys.
To get into Urdhva Prasarita Eka Padasana you can start in Warrior 2, right foot forward, twist your body slightly to the right, lean forward and cartwheel your hands down to the floor next to your foot. Shift your weight onto the right foot, straighten your right leg simultaneously lifting your left leg up. To get the right alignment, point your right knee straight forward, rotate your right thigh outward, while rotating your left thigh inward. It can be hard to get your leg up really high, so don't be shy to ask your teacher for an assist!
I just did yoga today first time 2014, feeling good. Been reflecting a bit, what I'm leaving behind and what I'm bringing with me. Learned so many good things last year and planning to learn some more, on so many levels, love-peace-yoga-happiness-drawing, just to name a few. Met so many cool new friends and saw so many new beautiful places in 2013.
Can't wait to have more fun in 2014!
Do this pose with caustion if you have lower back, ankle or knee injury.
Info from yogajournal.com and yogaoutlet.com