Lengthens your hamstrings; teaches the correct actions of your front leg and the alignment of your pelvis that you’ll need for the final pose—Hanumanasana.
Sit in Dandasana (Staff Pose) with your heels pressing against the wall, and slide a strap beneath your sitting bones. Then, come into Tadasana, facing the wall with your heels on the strap. Remove the strap, keeping your heels in the same spot. Take a moment to find a neutral Tadasana pelvis—neither spilling forward nor backward; one hip should not be higher than the other; and one hip should not be rotated farther forward than the other. Maintaining this level pelvis, place your left foot on the wall, and raise your arms into Urdhva Hastasana (Upward Salute). Check that your right toes are pointing straight forward so that your second toe, the center of your ankle, and the center of your kneecap are all in line. To re-establish your Tadasana pelvis, direct your outer left hip and sitting bone downward and in toward your right heel (for most people, their left hip hikes up, shortening the left side of their body and creating an imbalance in their sacrum). Now turn your attention to your standing leg and hip. Vigorously press your right femur backward as you firm your right hip into your midline. Press into the wall with your left big-toe mound and into the floor with your right big-toe mound to keep your legs alert and in a neutral position—and to help lengthen your hamstrings. Reach up energetically through your fingertips to create more space along the sides of your body. Hold for 10–12 breaths; repeat on the other side.
See also Do Less, Relax More: Legs-Up-the-Wall Pose