1. Start in a high plank position with your hands placed directly under your shoulders, feet hip-width apart.
2. Exhale and lift your hips upward by pushing into your hands and feet to move into the Downward Dog position, creating an inverted V-shape with your body. Your head should be in line with your upper arms, and your gaze should be towards your feet.
3. Press your heels down towards the mat to stretch your calves and hamstrings while keeping your spine straight and long.
4. Inhale and lift one leg up towards the ceiling to as high a position as is comfortable while maintaining the inverted V-shape. Keep both hips square to the ground to prevent them from opening up towards the ceiling.
5. Hold the lifted position for a moment, engaging your glutes and hamstring of the raised leg, as well as keeping the supporting leg strong and stable.
6. Exhale and lower your leg back down to the starting Downward Dog position.
7. Repeat the lift with the same leg for the desired number of repetitions before switching to the other leg.
Ensure that your movement is controlled and that you maintain proper form throughout the exercise, keeping your core engaged to support your lower back. This exercise can strengthen and tone the lower body while improving balance and flexibility.
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