From Cobra, prop your torso up with your right elbow, crossing your forearm so it's diagonal with your chest.
Bend your left knee and reach your left hand back to hold onto your foot. Work on pressing the sole of your foot toward the floor. Turn your fingers so they are pointing in the same direction as your toes, and lift your elbow up toward the ceiling to give you some leverage.
You shouldn't feel any pain in your knee or hip, so if you do, decrease the amount of weight you're pressing into your left foot.
Stay here for five deep breaths in Half Frog, and repeat with the right knee bent.