How to do Ardha Kapotasana?
Assume posture no. 3 of surya namaskar, Ashvasanchalan, with the left leg in the front.
Drop the right knee on the floor and flatten the foot bringing the hip closer to the ground.
Drop the left knee to the floor such that the left foot comes close to the hip on the right side.
Place your left hand on the left knee and the right hand on the left foot. Stretch your elbows and hold the posture letting your hip settle.
Once comfortable here raise both your hands over the head with the palms together.
Repeat the same on the other side.
This asana provides a great stretch for the hip, knee and also the lower back.
In case of knee injuries practice under supervision.