Standing Split (Urdhva Prasarita Eka Padasana)

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Video Duration:
1:00
  1. Begin in a modified Adho Mukha Svanasanawith the heels up the wall and the knees bent
  2. Step the right foot forward between the hands so the toes are in line with the fingertips.
  3. Place the left foot at the wall at hip height
  4. Pin the right hip back and in to even the two sides of the waist
  5. Roll the left outer hip forward to square the hips
  6. Maintaining these actions and alignment, start to inch the left foot up the wall while inching the right foot back towards the wall
  7. Mindfully continue moving the pelvis closer and closer to the wall as the left foot travels up the wall and the right foot and hands move closer
  8. Maintain the neutrality of the legs by pressing into the right big toe mound and spinning the left inner thigh to the ceiling while rotating the left outer hip forward
  9. Keep moving back until the back of the right thigh and the front of the left thigh come to the wall; the hands can frame the front foot or be slightly forward
  10. Continue to insist on two sides of the pelvis and torso remaining even and the legs remaining neutral; the back thigh tends to externally rotate so keep spinning the inner thigh to the ceiling
  11. Hold for 10–12 breaths, then exit by reversing the entrance, returning to the modified Downward-Facing Dog Pose.
  12. Repeat on the other side

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