Throwing the yarn with your right hand

wrap the right-hand yarn clockwise around the right-hand needle tip

using your left-hand needle tip, slip the stitch up and over the right-hand needle tip

a stitch has been thrown

insert the tip of your right-hand needle into the stitch -- notice that this is happening after a few stitches have been knit in the pattern colour - so the dark yarn has been gently stranded up to the stitch being knit

notice that the yarns remain in their original positions -- right-hand background yarn coming from the top, the left-hand pattern yarn coming from the bottom

Picking the yarn up from the left hand

complete the stitch by sliding it up and over the right-hand needle tip, and off of the left-hand needle

you've already inserted the tip of your right-hand needle into the stitch -- either swoop the right-hand needle clockwise around the yarn being held by the left hand, or wrap the yarn in your left hand around the needle clockwise