Flying Splits I

How to

1. Begin in Downward Facing Dog with hands shoulder-width apart and feet hip-width apart, pressing firmly through your palms and heels.
2. Inhale and lift your right leg high behind you into Three-Legged Dog, keeping your hips square.
3. Exhale, shift forward into Plank Pose, bringing your right knee to your right tricep as you bend your elbows to lower your chest slightly, engaging your core.
4. Plant your right foot outside your right hand, keeping your right knee bent and your left leg extended back, toes tucked.
5. Inhale deeply, and on your exhale, straighten your right leg as you lift it off the ground, engaging your core and pressing firmly through your hands to maintain balance.
6. Rotate your torso to the left, stacking your left shoulder over your right, and gaze towards your left hand for balance.
7. Stay for a few breaths, maintaining steady inhalations and exhalations.
8. To exit, gently lower your right leg to the ground, return to Plank Pose, and then lift your hips back into Downward Facing Dog.

Benefits

• Builds upper body strength, particularly in the arms and shoulders.
• Enhances core stability and control.
• Increases flexibility in the hamstrings and hips.
• Improves balance and coordination.
• Encourages focus and concentration, promoting mental clarity.