Flying split

Also known as: Eka Pada Koundinyasana II — Down Dog Entry.

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Technique

1. Begin in Downward dog with your hips high, palms grounded and fingers spread.
2. Sweep your right leg high into a three-legged dog, reaching through the toes.
3. Shift forward into a high plank and draw your right knee high toward your right triceps, threading your right arm under the leg so the thigh rests high on your upper arm.
4. Plant both hands shoulder-width apart and bend your elbows back to 90 degrees to build a shelf.
5. Lean your chest forward past your wrists, extend your right leg out to the side, and engage your left glute and core to float your left leg straight behind you into the split.
6. Hold with your gaze forward and chest open, then press back to Downward dog and switch sides.

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Form tips

• Lean your chest well forward past your hands; without it, your hips will not lift.
• Keep the thigh high on your upper arm so it does not slide toward your elbow.
• Actively squeeze the back-leg glute to hold that leg airborne and straight.

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Muscles

Individual muscles

• Lower trapezius
• Serratus anterior
• Anterior deltoid
• Middle deltoid
• Triceps brachii (long head)
• Triceps brachii (medial head)
• Triceps brachii (lateral head)

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Equipment

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Appears in

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Progressions

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Regressions

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