Light jogging on the spot. Leg swings and arm swings. Butt kickers. High knees. Jumping jacks. Squats. [2] X Research source
Then gently and slowly roll your upper body down and reach towards the ground with your hands until you feel a stretch. Hold for up to 30 seconds, and then release. Now cross your left leg over your right, and repeat the stretch. [3] X Research source
Then gently and slowly roll your upper body down and reach towards the ground with your hands until you feel a stretch. Hold for up to 30 seconds, and then release. Now cross your left leg over your right, and repeat the stretch. [3] X Research source
Start in mountain pose. Stand up straight with your hands in prayer position in front of your chest. Then move into Parsvottanasana (Intense Side Stretch Pose). From mountain pose step your left leg back and turn your left foot out around 30 degrees. Then carefully tilt forward at the hips and bring your hands forwards and down towards your right foot. From this position you can move into High Lunge by bending your right knee and dropping your hips as you lean back and raise both your arms above your head. You can then move into Warrior III. Stand and bring your feet back together and then raise your right leg behind you. Tilt your body forwards and ahead of your standing foot. [4] X Research source
Bring your hands down so that they are flat on the ground. If you cannot place your hands comfortably on the floor, you can place a yoga block beneath each one. [5] X Research source You should feel a stretch, but not be in pain.
Life your leg up as high as you can behind you. You should be aiming for a smooth controlled movement. Remember to keep breathing with a calm, steady rhythm.
Breathe deeply as you do this, and try to relax your shoulders.
It is very difficult to fully square your hips in this position, so don’t push it. Only go as far as you are comfortable with. [6] X Research source Lowering your left leg a little might help you to square your hips. As you do this, be sure to keep your right foot and knee facing straight forwards.
Repeat all these steps on the other side, raising your right leg behind you. Hold the pose for the same amount of time, and try to be symmetrical in your movements.
Alternatively, you could start from a King Arthur Pose. This involves kneeling with your back to the wall and placing the shin of your left leg behind you and against the wall. Your toes should be touching the wall, and your knee a few inches in front of it. Your right leg should be bent in a kneeling position with your knee in a line above your heel. Bring your hands down to the ground in front of you, and place them shoulder-width apart. Now slowly lift your left knee off the ground, and walk your left foot up the wall behind you. [7] X Research source This variation allows you to support your elevated leg against a solid object, which is particularly helpful if you are still building up strength and flexibility. It’s a good idea to practice the pose against a wall before you try it without any support.
Once you are in a Standing Split, carefully bend the knee of your standing leg and sink a little into the stretch. Then straighten the knee and bring your raised leg up even higher.
