With the One Leg Lift you have 2 options for this it is a knee lift or a leg lift. If lifting the leg it will remain straight and the foot flexed. Stand feet hip width apart arms out at should height. Lift the right leg – knee try to lift the leg up high enough to get a right angle at the hip and relax the foot- Leg as you breath in lift the straight leg with a flexed foot as high as you can. Do not lean back be careful ofcramp in thigh.
The Twisted Triangle a hard pose to hold and there is a lot going on just remember your head position the easiest way to hold your balance is look at the floor. I always find that if you are unable to get to the floor use your block as you then have something to push against to aid the twist. Take the right leg back so both feet are pointing forward and back heel is on the floor and square the hips. Both arms out to the side level with the shoulders palms facing to the ceiling. Bring the right arm to the front left arm back again be aware of your hips try to keep facing forward so the twist is coming from the upper body. As you breath out lower the right arm to the outside of the left leg and if unable to touch floor use your block. Push against block/floor to twist and open up the chest and the top arm palm facing the same way as chest again do not twist by dropping the hips.
For the Twisted Knee Lift;- Lift the right leg with the knee bent and aim to get a right angle at the hip joint.
The lower leg relax the foot.
Arms out to the sides shoulder height palms facing forward.
Twist from the mid back so that the right arm goes backwards and the left comes forwards.
You can hold onto the lifted knee if you like or place hand on outside of knee.
Once you have position to take it further as you breath out follow your head round as far to the back as possible this will test your balance.
If you struggle with you balance let the head stay in line with the chest.