Flying Splits (Hurdler's Pose)

Eka Pāda Kauṇḍinyāsana II

Read what the gnome says

Flying Splits! A strong arm balance. From a lunge, twist and tuck one thigh on the upper arm, extend both legs sideways. Hands firm, core engaged. Warm up the hips. Breathe, then switch. Soaring gnome.

Works on Hamstrings · Hip flexors · Shoulders · Core

How to do it

1. Come into a low plank and step one foot outside the same-side hand.
2. Lean forward and lift the hips, sliding the other leg out behind you.
3. Lift the back leg off the floor, gaze ahead and hold; switch sides.

Common mistakes

• Don’t force the legs apart.
• Don’t let the shoulders sink.
• Don’t hold the breath.

Benefits

• Builds strength in the arms, shoulders and core.
• Trains focus and balance.
• Playful: a great reward for steady practice.

Take care: Go easy or skip if you have wrist, shoulder or neck pain, or are pregnant. Warm up first and practise near soft ground.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

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