The trick is to have it on your shoulder so that it can’t go left or right. Just heave it up. Connect a rope to the forestay and lead it back so that you can take the slack in when its up. Obviously have the shrouds on before you start and make sure they can’t get twisted. Be careful with the spreaders they are fragile. When its up crawl on the foredeck and shackle the forestay on. You can use the jib hayard if you need tension
If on the trailer tie the bow on and hitch to the car so it can’t tip back. This isn’t a problem on the water.
I often lower and raise the mast like this on my own while my friend steers us under bridges/power cables. It helps if you have a tent crutch to rest it in as it gets heavy after a while. I’m 5′ 10″ 10 stone and don’t have a problem
If you have a burgee or mast head buoyancy put it on before you raise it! I hope this gives you the confidence – just make sure its clear to raise and nothing gets tangled. You can walk backwards (lowering) or forwards as you go[/code]