I first saw this pose in a photo somewhere on the internet, and wanted to give it a go, but I got confused when I tried to figure out how to get into it, and didn't know what it was called so couldn't look it up. I eventually figured it out though, and realized it's really not that complicated. I wanted to share the breakdown with others who are interested in adding this pose into their practice, but unsure as to where to start. Oh, and apparently it's called Super Soldier...
I love this pose now, and practice it almost daily. There are a ton of benefits to this pose; it's a great external hip rotation/ quad stretch for the top leg, hamstring stretch for the bottom leg, lateral extension + twist for the spine, and it's also a nice pose to open the shoulders. Of course, it's also great for balance, and it is a mild inversion as the head is below the heart, which is detoxifying and helps to clear the mind. Plus, it's super fun and pretzel-like!
There are a few options for the pose you take to come into Super Soldier. I like to come into it from Revolved Half-Moon Pose (Parivrtta Ardha Chandrasana). It's a bit hard to tell in the photo, since I'm wearing all black (whoops), but I have my right arm raised, as well as my left leg.
(Another good option to come into the pose would be a high lunge.)
On an exhale, press down into the standing leg, and bend your top knee. Reach the right arm *inside* your standing leg, and hold onto the top of the left foot.
If you start to lose your balance, root down more firmly into the standing foot, use the fingers of your left hand to stabilize you, and take slow, deep breaths.
On an inhale, press the standing leg down, and externally rotate the top hip to point the knee up. Push the bottom fingertips down to draw the top shoulder back. Lengthen the spine, and press the chest forward. Allow the crown of the head to extend towards the earth. Stay for about 5 deep breaths ~ on each inhale lengthen the spine a little more, and on each exhale root down into the standing foot more, and press the right arm into the right thigh to deepen the twist.