> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Flying split
> Intermediate · Static · Unilateral. Strength, flexibility, balance
Also known as: Eka Pada Koundinyasana II — Down Dog Entry.
| | |
| - | - |
| **Difficulty** | Intermediate |
| **Velocity** | Static |
| **Symmetry** | Unilateral |
| **Athlete** | Léa |
| **Video length** | 20 s |
## 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.
## 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.
**Logging:** Work each side for the time indicated.
**Risks**
* Warm up your wrists and hamstrings thoroughly before attempting.
## Muscles
Strength
- Back
- Serratus anterior
- Shoulders
- Triceps
* Lower trapezius
* Serratus anterior
* Anterior deltoid
* Middle deltoid
* Triceps brachii (long head)
* Triceps brachii (medial head)
* Triceps brachii (lateral head)
## Equipment
## Appears in
## Progressions
Intermediate
## Regressions
Novice
Novice
Intermediate
Intermediate
Intermediate
Intermediate
Intermediate
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/flying-split-e1be). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.
