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Also known as: Butt balancing straddle stretch, Merudandasana, Upavistha konasana B, Spinal Column Pose.

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Technique

  1. Balance on your buttocks on the ground.
  2. Reach between your legs with your arms and grab the outside of each foot with each hand.
  3. Extend your legs upward and to the sides until they are fully straight.
  4. Hold that position for time.

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Form tips

  • Keep your back straight.
  • Aim for about a 90-degree angle between your legs.

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Muscles

Flexibility

Primary

  • Glutes
  • Hamstrings

Secondary

  • Hip adductors
  • Legs
  • Pelvis

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Other disciplines
Joint movements
Kneeextension
Hipflexion
trains stretches

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Progressions

w01t

Straddle roll-back to Pancake

Elite

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Regressions

e0xh

Butt balancing one-leg out

Novice
e1bh

Fallen triangle split

Intermediate
e0xe

Butt balancing pike fold

Intermediate
e0xg

Butt balancing one-leg up

Intermediate
e192

Half Upward Facing Intense Stretch Pose

Advanced
e191

Upward Facing Intense Stretch Pose

Advanced
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